CrossFit 'Filthy Fifty': Understanding the Benchmark WOD, Movements, and Benefits

What does 50 mean in CrossFit?

The number "50" in CrossFit typically refers to the "Filthy Fifty," a benchmark workout of the day (WOD) known for its high volume and diverse set of ten exercises, each performed for 50 repetitions.

The "Filthy Fifty" Defined

In the lexicon of CrossFit, "50" almost exclusively denotes the "Filthy Fifty," one of the original and most notorious benchmark workouts introduced by CrossFit HQ. These benchmark WODs, often given names (like "Fran," "Murph," or "Helen"), serve as standardized tests of an athlete's fitness across various domains. The "Filthy Fifty" stands out for its sheer volume and the breadth of movements it encompasses, challenging an athlete's cardiovascular endurance, muscular stamina, and mental fortitude. It is performed "for time," meaning the athlete's goal is to complete all prescribed repetitions of all exercises as quickly as possible.

The Workout: Breakdown and Movements

The "Filthy Fifty" consists of 10 different exercises, with 50 repetitions of each, totaling 500 repetitions. The specific movements and standard weights/standards are as follows:

• 50 Box Jumps: Standard box height is 24 inches for men and 20 inches for women. This tests explosive power and cardiovascular endurance.
• 50 Jumping Pull-ups: A scaled version of a strict pull-up, requiring the athlete to jump to assist in getting their chin over the bar. This focuses on upper body pulling endurance.
• 50 Kettlebell Swings: Standard weight is 1 pood (approximately 35 lbs/16 kg) for women and 1.5 pood (approximately 53 lbs/24 kg) for men. This is a powerful hip-hinge movement, engaging the posterior chain.
• 50 Walking Lunges: This means 50 steps total (25 per leg). It targets the lower body, particularly the quadriceps and glutes, and challenges balance.
• 50 Knees to Elbows: An abdominal exercise where the athlete hangs from a pull-up bar and brings their knees up to touch their elbows. This tests core strength and grip.
• 50 Push Press: Standard weight is 45 lbs (20 kg) for men and 35 lbs (15 kg) for women. This is an overhead pressing movement that utilizes a dip and drive from the legs to assist the press.
• 50 Back Extensions: Performed on a Glute-Ham Developer (GHD) or as Good Mornings if a GHD is unavailable. This strengthens the lower back and hamstrings.
• 50 Wall Ball Shots: Standard ball weight is 20 lbs (9 kg) for men and 14 lbs (6 kg) for women, thrown to a target 10 feet (3m) high for men and 9 feet (2.7m) high for women. This combines a squat with an overhead throw, challenging the whole body.
• 50 Burpees: A full-body movement involving a squat, push-up, and jump, testing muscular and cardiovascular endurance.
• 50 Double-unders: A jump rope movement where the rope passes under the feet twice for every single jump. This demands coordination, timing, and calf endurance.

Understanding the Design Principles of "Filthy Fifty"

The "Filthy Fifty" is a quintessential example of CrossFit's approach to fitness, blending various modalities to challenge an athlete comprehensively.

• Metabolic Conditioning (MetCon): The workout is designed to be highly metabolic, pushing the body's energy systems to their limits through continuous, varied movement with minimal rest.
• High Volume: With 500 total repetitions, the workout emphasizes muscular endurance and stamina rather than maximal strength. Athletes must manage fatigue and maintain consistency.
• Varied Modalities: It incorporates elements of gymnastics (jumping pull-ups, knees to elbows, burpees), weightlifting (kettlebell swings, push press, wall balls), and monostructural cardio (box jumps, double-unders, lunges). This variety ensures a broad test of fitness.
• Full-Body Engagement: Nearly every major muscle group is targeted throughout the workout, providing a comprehensive stimulus.
• Mental Fortitude: The sheer length and repetitive nature of the "Filthy Fifty" often make it more of a mental battle than a physical one. Athletes must push through discomfort and maintain focus.

Benefits and Challenges of the "Filthy Fifty"

Undertaking the "Filthy Fifty" offers significant benefits but also presents considerable challenges.

Benefits

• Enhanced Cardiovascular Endurance: The sustained effort across diverse movements significantly improves heart and lung capacity.
• Improved Muscular Stamina and Strength Endurance: The high repetition count builds the ability of muscles to sustain contractions over time.
• Increased Mental Toughness and Resilience: Pushing through the discomfort and fatigue of 500 repetitions builds significant mental fortitude.
• Benchmark for Progress Tracking: As a benchmark WOD, regularly re-testing the "Filthy Fifty" allows athletes to measure improvements in their overall fitness, work capacity, and efficiency in various movements.

Challenges

• High Risk of Fatigue-Induced Form Breakdown: The high volume means athletes are likely to experience significant fatigue, which can compromise technique and increase the risk of injury.
• Significant Time Commitment: Even for advanced athletes, completing the "Filthy Fifty" can take 20-40 minutes, while less experienced individuals might take an hour or more.
• Requires a Broad Skill Set: Proficiency in all ten movements is essential for efficient and safe execution. Weaknesses in one area can significantly slow down the entire workout.
• Potential for Overtraining: Due to its intensity and volume, frequent performance of such WODs without adequate recovery can lead to overtraining.

Strategies for Safe and Effective Execution

Approaching the "Filthy Fifty" requires strategic planning to maximize performance and minimize injury risk.

• Prioritize Warm-up: A thorough warm-up is crucial, including light cardio, dynamic stretching, and specific movement preparation for each exercise in the WOD.
• Strategic Scaling: Unless you are an elite athlete, scaling is highly recommended. This might involve:
  • Reducing Reps: Performing 30 or 25 reps per movement instead of 50.
  • Adjusting Weight/Height: Using lighter kettlebells, wall balls, or push press weights; lowering the box height for box jumps.
  • Modifying Movements: Substituting jumping pull-ups for ring rows, scaling double-unders to single-unders or a combination.
• Pacing is Key: Avoid starting too fast. Break down large sets of 50 into smaller, manageable chunks (e.g., 5 sets of 10, 10 sets of 5). Consistent, sustainable pacing will lead to a better overall time than burning out early.
• Maintain Form Over Speed: Always prioritize proper technique. When form begins to break down, rest briefly or scale the movement further. Sacrificing form for speed is a direct path to injury.
• Nutrition and Hydration: Ensure you are well-fueled and hydrated before, during (if needed), and after the workout to support performance and recovery.

Who is the "Filthy Fifty" For?

The "Filthy Fifty" is generally considered an advanced benchmark workout. It is best suited for:

• Experienced CrossFit Athletes: Individuals who have a solid foundation in all the movements, adequate strength, and a high level of cardiovascular fitness.
• Athletes with Good Movement Proficiency: Those who can perform each exercise with correct form even under fatigue.

It is not recommended for beginners or individuals new to CrossFit or high-volume training. Starting with less intense, lower-volume workouts is essential to build the necessary strength, skill, and endurance before attempting such a demanding WOD.

Conclusion

The "Filthy Fifty" is more than just a number in CrossFit; it represents a formidable test of an athlete's comprehensive fitness. It challenges not only physical capacity across multiple domains but also demands significant mental resilience. While daunting, understanding its structure, benefits, and the importance of strategic scaling and execution allows athletes to safely and effectively tackle this iconic benchmark, pushing their limits and tracking their progress on their fitness journey.