Monthly Archives: September 2011

CrossFit Hove workout of the day 22 September ’11

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

Let’s look at this and discuss how we scaled this workout for our newer, less experienced clients. The most obvious is the scaling of reps, 50 is a lot, so we might see a “Naughty 40” or a “Dirty 30” or even a “Plenty 20”. We still wish to invoke a change in our metabolic homeostasis and produce a change in our fitness. We can further scale heights and weights and movement ranges to suit those newer individuals.