Share the knowledge: Share on FacebookShare on Google+Pin on PinterestShare on RedditShare on TumblrTweet about this on TwitterEmail this to someoneShare on StumbleUpon

Today was Oktoberfest at CrossFit Impavidus and we did a workout that had something for the kids and the adults.  We did the Filthy Fifty and the kids got to do it too –but scaled for them. That’s one of the things I love about CrossFit — kids, teens, adults, seniors: it can be scaled for you.

Warmup
Indian Run 800m

Filthy Fifty
For time:
50 Box jump
50 Jumping pull-ups (set up 2 kids bars via bands and barbell)
50 Kettlebell swings (kids use milk jugs)
Walking Lunge, 50 steps
50 Knees to elbows (kids use low kids bars)
50 Push press, 45lb bar (kids use PVC)
50 Good mornings 45lb bar (kids use PVC)
50 Wall ball shots (kids use small ones)
50 Burpees
50 Double unders (kids do singles with kid ropes)

Time cap of 35m. I finished in 33:42 and it sucked. I did most of the reps in 10 rep sets in order to make it more manageable. Wall Balls and Burpees and Box Jumps, oh my. You know from my previous posts, they suck. I can’t breathe when I do them and add in any weather related stuff – yeah sucks big time. But I barreled through! And I can safely say I did my first Filthy Fifty workout!