CFSB Day 217
Made it in to hit a crush week workout with the 6am class today. Started by jogging around the block and then some basic DROMs with coach J Fox. Some movement prep, workout explanation, and then…
Filthy Fifty:
- 50 Box Jumps (24”)
- 50 Jumping Pullups
- 50 KB Swings (1 pood)
- 50 Walking Luges
- 50 Knees to Elbows
- 50 Push Presses (45lb)
- 50 Straight Leg Deadlifts (45lb)
- 50 Wall Ball Shots (20lb)
- 50 Burpees
- 50 Double Unders
Time: 24:02. My goal was sub 25, but after doing this I think I should have had a more ambitious goal. I tried to keep a nice, steady pace throughout and break things into manageable sets. BJs were 15/15/10/10, jumping pullups were sets of 10, KB swings were 30/20, lunges were cake. KTE weren’t as bad as I was anticipating since we do so many damn TTB in the gym - got two sets of 10, then 5s the rest of the way. Push presses were 20/15/15, deadlifts were unbroken. Wall balls got tricky due to fatigue - 15/10/12/13. Burpees were rough - cranked out a set of 15, then 5s the rest of the way. DUs were unbroken. Should have pushed a little harder throughout. Next time 22 min or bust.
