Thursday, March 29

It's "Filthy Fifty" time at CrossFit 616. Another great benchmark and the definition of a chipper. Not sure if they call these chippers because you chip away at the workout piece by piece moving from one movement to the next, or because the workout chips away at you. Either way, we're doing 50 reps of 10 different movements - that's 500 total reps for all you math majors out there. We will scale accordingly so you can keep moving through this thing. Pace yourself and try to minimize the rest. Some of these movements are strategically placed to be nasty combos - like wall balls into burpees - the shoulders are pretty much done by this point. Especially since you've already done 50 push press leading up to them. Here's a video from CrossFit New England with some good tips on strategy and range of motion. These will be our standards for movement as well so check it out

Workout for Thursday, March 29 Warmup 50 m shuttle run 20 Squats 50 m shuttle run 20 Pushups 50 m shuttle run 20 situps 50 m shuttle run 20 Ring Rows

WOD "Filthy Fifty" 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45 pounds 50 Superman 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders