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FILTHY 50 CROSSFIT WOD
When you think of the word filthy, what do you think of?
A pig rolling around in a pile of muck? Some guy dropping 12 seconds of bleeped-out language in a row?
We’re not here to dive into your minds. We’re definitely not licensed psychiatrists ready to delve into word associations of the average adult.
But we are willing to bet that the word filthy, for any CrossFitters out there, sends a shiver down the spine.
Maybe you have done the Filthy 50 before and are still recovering.
Maybe you have never even heard of it, and are now filled with a looming sense of dread, because you saw it was planned in your CrossFit box for next week (if so, we’re sorry! You’ll love it, we promise!), or maybe you have heard of one of the hardest WODs out there, but are lucky enough not to have done it yet.
Whatever the case, it’s time to learn about one of the more challenging WODs out there - the Filthy 50.
Let’s get into it.
What Is The Filthy 50?
The Filthy 50 is an odd conglomerate of exercises, each done, unsurprisingly, a total of 50 times.
There are box jumps, jumping pulls ups, kettlebell swings, walking lunges, knees-to-elbows, push press, back extensions, wall ball shots, burpees - yes, the dreaded burpee - and finally, the universally loved double-unders.
Now, you’re probably thinking something along the lines of “Wait, all of that in one workout? Are they crazy?
Did the creator of the Filthy 50 get locked in an insane asylum directly after drawing up this WOD for the first time?
The answer to those questions is yes, yes, and we’re not sure… but probably yes.
The Filthy 50 is a great way to test your physical and mental limits, and we CrossFitters love doing that as often as possible.
How Do I Do The Filthy 50?
Like we said above, the Filthy 50 is made up of the 10 exercises laid out in the preceding section.
Each of these exercises are done for 50 reps each before moving on to the next exercise.
If our abacus checks out, that means there is a total of 500 reps in the WOD, as each exercise is only done one time.
Now, to make the WOD even tougher, it is done for time, meaning your goal is to get through all 500 reps as fast as you physically can.
Breaks are as often and as long as you want, with the small caveat that every time you take a break all you can think about is the fact that you are taking a break, being lazy, and submarining your overall score that you busted your butt for.
But, you know, unlimited breaks if you can get over that.
Why Do I Do The Filthy 50?
There’s both a long answer and a short answer to that question.
The short answer is that you are a CrossFitter, and this type of shiz is what CrossFitters do.
The long answer is that the Filthy 50, like all CrossFit workouts, has a variety of both physical and mental benefits that we CrossFitters come to enjoy.
While there are tons of benefits, here are three of the main ones that the Filthy 50 checks off:
1. Building Physical Muscles
Almost every CrossFitter wants bigger muscles, and while we love you just the way you are, if you want those massive guns or perfectly toned biceps, you go get those massive guns!
The key of the Filthy 50 is volume. Nothing you do is at a high weight because you need to do a whopping 50 of them!
With that being said, the Filthy 50 is perfect for getting that extra toning in for the week and for swelling those muscles up a bit.
High volume reps are like a cardiovascular workout for whatever muscles being worked, leading to tone and the ability to workout harder and longer.
500 reps are about as high volume as you can possibly get. That’s a good thing.
2. Building Mental Muscles
500 reps is, scientifically speaking, an absolutely massive amount of reps.
The first few exercises might not feel too bad, but there are going to be moments of doubt and questioning where you wish you never started the Filthy 50.
Pushing through that fatigue is the perfect way to build mental toughness.
The body thinks it is tired well before it actually is, and being able to push it to the limit is a major key to growing both your body and your mind.
Mental toughness is important in every aspect of your life. Really, well the physical health is all well and good, you could stay physically healthy without killing yourself in CrossFit.
Really, the mental toughness you gain from CrossFit is the most invaluable skill you learn inside the CrossFit box.
So get out there and push yourself with all your might, because the goal is always to be your best self.
3. Increasing Cardiovascular Endurance
Anyone who has already done the Filthy 50 knows that it is a race of endurance.
Your heart rate is going to be at a very high level for upwards of half an hour, and you’re going to be moving almost the entire time.
An elevated heart rate is a perfect way to improve your cardiovascular endurance. Think about running a race or competing in a swimming competition.
This is the same thing, except much more varied and fun.
Lots of the Filthy 50 is done in shorter bursts, meaning you will probably spike the heart rate for 10 to 20 reps before resting a bit and going all over again.
Talk about becoming a cardio animal.
The Movements Involved In The Filthy 50
There are a total of 10 movements in the Filthy 50, and for time’s sake, we are just going to briefly describe each one:
Box Jumps
The box jump is exactly like it sounds like.
There is a box - normally at 24 inches for men and 20 inches for women - and you jump onto it. You then step down and repeat.
While those heights are recommended, of course it is a variable number that can be changed to make the WOD more accessible.
Jumping Pull Ups
A jumping pull-up is a modified pull-up that is, thankfully, easier than a normal pull up (imagine doing 50 of those, PHEW).
You set up under a normal pull-up bar and jump, grabbing the bar and using your momentum to complete the pull-up, chin to bar.
The momentum makes it much easier on the muscles commonly used in the pull-up, the back and biceps.
Kettlebell Swings
Gripping a kettlebell in both hands, start in a standing position.
Drop the hips to drop the kettlebell between your legs and then squeeze the glutes, shooting the kettlebell forward and up to eye level.
Drop the kettlebell back between the legs and start again.
Walking Lunge Steps
A lunge is a simple movement that is basically an exaggerated step forward.
You drop your forward knee down into a single-leg squat stance while keeping your back foot behind you in a walking stance.
Knees To Elbows
Start hanging from a pull-up bar.
Pull your knees up to your chest before dropping them back down to a hanging position. Repeat for 50 reps.
Push Presses
The push press is similar to an overhead barbell shoulder press, except you use your legs to create a small amount of momentum.
In the Filthy 50, an empty barbell is usually used - so 45 pounds for men and 35 pounds for women.
Back Extensions
The back extension is a particular machine that works the lower back and posterior chain. To see more on what it is, check out here:
https://wodwell.com/movement/back-extension/?ref=singlewod
Wall Ball Shots
Using a medicine ball, squat down in front of a wall while holding it with both hands under your chin.
Simply push up like a jumping motion and two-hand push the ball as high off the wall as possible. Let it return to the ground or catch it and start again.
Burpees
The burpee is one of the most despised CrossFit exercises out there.
To put it in simple terms, simply drop to the ground on your chest, get back up, and jump in the air with your hands over your head.
Trust us, it’s harder than it sounds.
Double-Unders
Double-unders are difficult, there is no hiding that.
While skipping, the goal is to jump higher and spin the rope faster so that you get the rope under you twice in a single jump.
Many a shin have felt the wrath of the double-under.
What To Aim For
The Filthy 50 sounds hard, and guess what - it is hard!
But it is also very doable, and completely up to you how long it takes.
It is an awesome workout for people with almost any physical fitness level as the only person you are really competing against is yourself.
With that being said, there are some benchmarks to keep in mind.
For a beginner, the average time you are looking at is between 25 and 30 minutes.
If you have been in CrossFit for a while and have a higher level of skill and fitness, you want to aim for the intermediate time of 20 to 25 minutes.
High level CrossFitters take around 15 to 20 minutes to complete all 500 reps, while elite CrossFitters who are trying to make the CrossFit Games aim for a sub-15 minute WOD time.
500 reps in 15 minutes is incredibly impressive. But guess what… so is 500 reps in 30 minutes, an hour, or even a couple hours.
500 reps is 500 reps, and while we want you to push yourself to be your best, we also realize that everyone starts at a different place and that competing against others in a thing like the Filthy 50 usually leads to nothing more than annoyance and possible injury.
So try to beat your old times and try to push yourself for the best time you can, but don’t worry about what others are getting.
Just be the best you.
Wrapping Up The Filthy 50
We are not going to lie to you - the Filthy 50 is a grind! It tests you physically and mentally, and it is likely to leave you sore for days afterward.
But guess what, that’s part of why we love CrossFit! We love the grind, we love having to push through our body saying it’s too tired and our brain making up excuses to stop.
We love complaining with a smile on our faces. We love the community we feel as we embark on a difficult WOD with our allies in our local CrossFit box.
So get out there, buckle down, and kick the Filthy 50’s ass!
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WOD RECOVERY © 2020 | 428 Gaslamp, Inc.
Disclaimer: All hemp-derived products contain 0.0% THC
The statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from health care practitioners. Please consult your health care professional about potential interactions or other possible complications before using any product. The Federal Food, Drug, and Cosmetic Act require this notice.
WOD RECOVERY RX © 2020
428 Gaslamp, Inc.
Disclaimer:
All hemp-derived products
contain 0.0% THC
Contact | About | Wholesale
Shipping & Returns | Privacy Policy
Terms & Conditions | Lab Results | FAQ’s
Veterans | Affiliates | Ambassadors
The statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from health care practitioners. Please consult your health care professional about potential interactions or other possible complications before using any product. The Federal Food, Drug, and Cosmetic Act require this notice.