For time: 50 Box Jumps (24/20 in), 50 Jumping Pull-Ups, 50 Kettlebell Swings (16/12 kg), 50 Walking Lunge Steps, 50 Knees-to-Elbows, 50 Push Press (45/35 lb), 50 Back Extensions, 50 Wall-Ball Shots (20/14 lb), 50 Burpees, 50 Double-Unders
Primary movement: General GPP
The Filthy Fifty is CrossFit's most famous chipper: 50 reps each of box jumps (24/20 in), jumping pull-ups, kettlebell swings (16/12 kg), walking lunges, knees-to-elbows, push press (45/35 lb), back extensions, wall-ball shots (20/14 lb), burpees and double-unders - 500 reps, in order, for time. No single station is hard; the difficulty is the relentless accumulation. It's a test of general physical preparedness: any weak movement in your toolbox will announce itself loudly somewhere in the middle.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 35:00+ | 37:00+ |
| intermediate | 27:00 | 29:00 |
| advanced | 21:00 | 23:00 |
| elite | sub 17:00 | sub 19:00 |
Chip steadily: break every station into 2-3 planned sets before fatigue chooses for you (25-25 or 20-15-15). Knees-to-elbows are the hidden crux - protect your grip and hip flexors by breaking them into 10s early. Push press and wall-balls punish a spiked heart rate, so control the burpee pace before them... actually burpees come after wall-balls; keep them at a steady 10-12/minute rhythm. Have your rope ready: 50 double-unders on dead legs closes the show - stay calm on trips.
Scaled: 'Dirty Thirty' - 30 reps of every station at lighter loads. Beginner: 20 reps per station, step-ups instead of box jumps, ring rows, single-unders. Target: continuous movement, under 35 minutes.
Log every result, see your progress over time, and know exactly where you stand.