AMRAP Filthy 50

AGREEMENT AND RELEASE OF LIABILITY
In consideration of being allowed to participate in the activities and programs offered by AMRAP
Plus One, LLC, and to use its programs and training, in addition to the payment of any fee or charge,
I do hereby waive, release and forever discharge and hold harmless AMRAP Plus One, LLC and
its consultants, officers, agents, and employees from any and all responsibility, liability, cost and
expenses, including injuries or damages, resulting from my participation in any activities, or my use of
any programs designed by AMRAP Plus One, LLC. I do also hereby release AMRAP Plus One, LLC its
consultants, officers, agents and employees from any responsibility or liability for any injury, damage or
disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my
participation in any activities with AMRAP Plus One.
I understand and am aware that strength, flexibility, and aerobic exercise, including the use of equipment
are a potentially hazardous activity. I also understand that fitness activities involve a risk of injury
and even death, and that I am voluntarily participating in these activities and using equipment and
machinery with knowledge of the dangers involved. I hereby agree to expressly assume and accept any
and all risks of injury or death related to said fitness activities. In addition, I certify that I am 18 years of
age or older.
I do hereby further declare myself to be physically sound and suffering from no condition, impairment,
disease, infirmity or other illness that would affect nutrient metabolism or prevent my participation or
use of equipment or machinery except as hereinafter stated. I do hereby acknowledge that AMRAP
Plus One, LLC has recommended to me that I obtain a physician’s approval for my participation in an
exercise/fitness activity or in the use of exercise equipment and machinery. I also acknowledge that
AMRAP Plus One, LLC has recommended that I have a yearly or more frequent physical examination
and consultation with my physician as to physical activity, exercise and use of exercise and training
equipment so that I might have his/ her recommendations concerning these fitness activities and
equipment use. I acknowledge that I have either had a physical examination and been given my
physician’s permission to participate, or that I have decided to participate in activity and use of
equipment, machinery, and programs designed by AMRAP Plus One, LLC without the approval of my
physician and do hereby assume all responsibility for my participation and activities, and utilization of
equipment and machinery in my activities. AMRAP Plus One diet/training programs are not meant to
treat or manage any health condition. Always consult with your healthcare provider prior to adjusting
your current style of eating or beginning any new diet and/or training plan.
In addition, I hereby represent and warrant that I am currently covered by an accident and health
insurance policy. With my purchase of the AMRAP Plus One Training Programs or any other template
purchase, I understand that I am not purchasing individual consultation services, and I neither expect
nor presume any requirement on the part of the AMRAP Plus One, LLC staff to answer specific, direct
questions about the templates nor their modification procedures. I understand that by purchasing any of
AMRAP Plus One Training Programs I am bound to this entire agreement. I also agree that the templates
are not a guaranteed guide to results of any sort and agree not to hold AMRAP Plus One, LLC staff liable
for any outcomes or a lack thereof.
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Introduction
Get Filthy!
The “Filthy 50” workout is not for the weak. 500 reps in several different variations and move-
ments is sure to challenge you to your core! The “Filthy 50” concept actually originated in
2005 and is also known in some circles as “Father’s Day 500”.
This training program is packed with a variety of over 100 Filthy 50 style workouts. Designed
to challenge even the fittest! Below is an example of the “Original” Filthy 50!
OG Filthy Fifty
• 50 Box Jumps (24/20”)

• 50 Jumping Pull-Ups
• 50 KBS (53/35#)
• 50 BW Walking Lunge
• 50 K2E
• 50 DB Push Press (45/25#)
• 50 Back Extensions
• 50 Wall Balls (20/14)
• Burpees
• DUs
Take on the “Filthy 50” challenge. Send us your best times

and training pictures! Tag us @amrapplusone on Instagram
and Facebook!
3
1. OG Filthy Fifty
• 50 Box Jumps (24/20”)

• 50 KBS (53/35#)
• 50 K2E
• 50 Back Extensions
• 50 Wall Balls (20/14)
• Burpees
• DUs
2. For time:
• 50 Box Jumps (24/20”)

• 50 Ring Rows
• 50 RKBS (53/35#)
• 50 T2B
• 50 Clean + Press (50/35)
• 50 GHD Sit-Ups
• 50 Goblet Squats (53/35#)
• 50 Alt DB Snatch (50/35#)
• 50 DUs
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3. For time:
• 50 Box Jump Overs (24/20”)

• 50 Bent Over Barbell Rows (95/65#)
• 50 DBL KBS (44/26#)
• 50 Reverse BW Walking Lunge
• 50 Sprinter Sit-Ups
• 50 Barbell Push Press (95/65#)
• 50 Hip Extensions
• 50 Wall Balls (20/14)
• 50 Burpees
• 50 Lateral Jumps over BB
4. For time:

• 50 Pull-Ups
• 50 DBL KB Suitcase Deadlift (53/35#)
• 50 OH Walking Lunge with Plate (25/15#)
• 50 Ab-Mat Sit-Ups
• 50 Single Arm DB Thrusters (50/35#)
• 50 KBS (53/35#)
• 50 DUs
• 50 DB Front Squat (45/25#)
• 50 Row Cals
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5. For time:

• 50 Burpess
• 50 KB Snatch (53/35#)
• 50 Air Squats
• 50 V-Sits
• 50 Push Press (115/75#)
• 50 RDLs (115/75#)
• 50 Wall Balls (20/14)
• 50 Ring Rows
• 50 Lateral Jumps Over BB
6. For time:
• 50 Row Cals
• 50 Push-Ups
• 50 Walking Lunges
• 50 Single Arm DB Push Press (50/30#)
• 50 Hip Extensions
• 50 Burpee Pull-Ups
• 50 Med Ball Cleans (20/14)
• 50 DB Power Cleans (50/30#)
• 50 DUs
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7. For time:
• 50 Row Cals
• 50 KBS (53/35#)
• 50 Ring Push-Ups
• 50 Sprinters Sit-Ups
• 50 Burpees
• 50 Reverse Walking Lunge
• 50 DUs
• 50 Wall Balls (24/14)
8. For time:
• 50 Row Cals
• 50 Burpee Over ERG
• 50 Air Squats
• 50 Hang Power Cleans (115/75#)
• 50 GHD Sit-Ups
• 50 Lateral Jumps over BB
• 50 Bent Over Rows (115/75#)
• 50 Back Rack Reverse Lunges (115/75#)
• 50 Push-Ups
• 50 Row Cals
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9. For time:
• 50 Bike Cals
• 50 Pull-Ups
• 50 Box Jumps (24/20”)
• 50 KBS (53/35#)
• 50 Ab Mat Sit-Ups
• 50 Push Jerk (135/95#)
• 50 Lateral Burpees
• 50 Renegade Rows (45/25#)
• 50 Wall Balls (20/14)
10. For time:
• 50 Bike Cals
• 50 Deadlifts (205/135#)
• 50 Push-Ups
• 50 T2B
• 50 Wall Balls (20/14)
• 50 Reverse Lunges
• 50 Jumping Ups
• 50 DUs
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11. For time:
• 50m Sprint
• 50 Burpee Box Jump Overs (24/20”)
• 50m Sprint
• 50 DLs (225/165#)
• 50m Sprint
• 50 WBs (20/14)
• 50m Sprint
• 50 T2B
• 50m Sprint
12. For time:
• 50 Bike Cals
• 50 Burpees
• 50 Air Squats
• 50 DUs
• 50 Push-Ups
• 50 Wall Balls (20/14)
• 50 Row Cals
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13. For time:
• 50 DUs
• 50 Wall Balls (20/14)
• 50 Pull-Ups
• 50 DUs
• 50 Jumping Lunges
• 50 DUs
• 50 Burpees to Plate (45#)
• 50 RKBS (53/35#)
• 50 DUs
14. For time:
• 50m Sprint
• 50 Thrusters (75/55#)
• 50m Sprint
• 50m Sprint
• 50m Sprint
• 50 BW Walking Lunges
• 50m Sprint
10
15. For time:
• 50 Lateral Burpees (over barbell)

• 50 Air Squats
• 50 Push Press (115/75#)
• 50 Deadlifts (115/75#)
• 50 Ring Rows
• 50 Back Rack Walking Lunges (115/75#)
• 50 DUs
• 50 Box Jumps (24/20”)
16. For time:
• 50 RKBS (70/53#)
• 50 DUs
• 50 Burpees
• 50 DUs
• 50 Wall Balls (20/14)
• 50 DUs
• 50 K2E
• 50 DUs
• 50 DUs
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17. For time:

• 50 Push-Ups
• 50 Pistols
• 50 KBS (53/35#)
• 50 Reverse BW Walking Lunge
• 50 Air Squats
• 50 GHD Sit-Ups
18. For time:
• 50 Box Jumps (24/20”)

• 50m Overhead Walking Lunge w/ DB in Front Rack (25m R arm, 25m L arm) (50/30#)
• 50 Burpees
• 50m Single Arm DB Front Rack Walking Lunge (25m R arm, 25m L arm) (50/30#)
• 50 Pull-Ups
• 50 Push-Ups
• 50 DUs
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19. For time:
• 50 Thrusters (75/55#)
• 50 Bar Facing Burpees
• 50 AB Mat Sit-Ups
• 50 Box Jumps (24/20”)
• 50 Wall Balls (20/14)
• 50 Bent Over Rows (75/55#)
• 50 Lateral Jumps
• 50 Push-Ups
• 50 Row Cals
20. For time:
• 50ft Handstand Walk

• 50 KB Snatch (53/35#)
• 50 DUs
• 50 OH Single Arm Walking Lunge w/ KB (53/35#)
• 50 Anchored Weighted Sit-Ups (coach’s choice)
• 50 Push-Ups
• 50 KBS (53/35#)
• 50 DUs
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21. 50s on/20s off (transition time) <~~~ Just about a 12 min workout
• Row Cals
• Burpees over ERG
• Row Cals
• RKBS (70/53#)
• Row Cals
• DB Push Press (45/25#)
• Row Cals
• Alt DB Snatch (45/25#)
• Row Cals
• Front Rack DB Squat (45/25#)
• Burpees
• Ring Rows
• Wall Balls (20/14)
• T2B
• Walking Lunges
• Sprinter Sit-ups
• Box Jumps (24/20”)
• Med Ball Cleans (20/14)
• KBS (53/35#)
• Burpees
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• Row Cals
• Front Rack Walking Lunges (95/65#)
• Bike Cals
• Renegade Rows
• Row Cals
• Weighted Sit-Ups
• Bike Cals
• Burpees
• Row Cals
• Power Snatch (95/65#)
• DUs/SUs
• Weighted (or un-weighted) pistols with KB (53/35#)
• Burpee Box Jump Overs (24/20”)
• Russian Twists (25/15# plate)
• RKBS (53/35#)
• Pull-Ups
• KB Snatch
• GHD Sit-Ups
• DUs/SUs
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• 30ft shuttle run

• Burpees to plate (45#)
• R arm DB Thrusters (45/25#)
• L arm DB Thrusters (45/25#)
• Lateral Burpee Box Jump Overs (24/20”)

• Bike Cals
• T2B
• Row Cals
• Bike Cals
• RKBS (53/35#)
• Row Cals
• KB Snatch (53/35#)
• Bike Cals
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• Burpees to target
• Power Cleans (135/95#)
• Jumping Lunges
• S2OH (135/95#)
• DBL KB Front Squat (53/35#)
• GHD Sit-Ups
• DBL KBS (53/35#)
• Box Jumps
• HSPU
• DL (135/95#)
• Overhead Walking Lunge (95/65#)

• Box Jump Overs (24/20”)
• Overhead Squats (95/65#)
• Push-Ups
• DB Power Cleans (45/25#)
• Bar Facing Burpees
• Alt DB Snatch
• Anchored Weighted Sit-Ups (20/14# Wall Ball)
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• Bike Cals
• Ring Mus
• DB Thrusters (45/25#)
• Bike Cals
• Renegade Rows (45/25#)
• DB Walking Lunge (45/25#)
• Bike Cals
• Bent Over DB Rows (45/25#)
• Bike Cals
• Wear a weight vest for this one: 20/14#

• Row Cals
• Bear Crawl
• Air Squats
• Row Cals
• Walking Lunges
• Plank
• Row Cals
• Reverse Walking Lunge
• Push-Ups
• Row Cals
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31. 2 RDS – 25 reps each (unless otherwise stated), with a 2 minute rest in between RDs

• Pull-Ups
• KBS (70/53#)
• Jumping Lunges
• K2E
• Push Press (45/25#)
• GHD Sit-Ups
• Burpees
• 50 DUs

• C2B Pull-Ups
• R Arm Front Rack Walking Lunge with KB (53/35#)
• T2B
• L Arm Front Rack Walking Lunge with KB (53/35#)
• Thrusters (96/65#)
• Burpees
• RKBS (53/35#)
• Lateral Jumps over Barbell
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• T2B
• Bar Facing Burpees
• Bent Over Rows (95/65#)
• Back Rack Reverse Lunges (95/65#)
• R Arm RKBS (53/35#)
• Sprinter Sit-Ups
• L Arm RKBS (53/35#)
• Air Squats
• Hang Power Snatch (115/75#)

• Lateral Jumps
• Thrusters (115/75#)
• Pull-Ups
• S2OH (115/75#)
• GHD Sit-Ups
• Hang Power Cleans (115/75#)
• Push-Ups
• RKBS (70/53#)
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• 50m Sprint
• 50m Sprint
• Overhead Squats (95/65#)
• 50m Sprint
• T2B
• 50m Sprint
• 50m Sprint
• 50 DUs
• Row Cals
• Deadlifts (225/165#)
• Burpees
• Weighted Sit-Ups (20/14 Wall Ball)
• Pull-Ups
• Box Jumps (20/14)
• K2E
• KBS (53/35#)
• Goblet Squats (53/35#)
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• OHS (95/65#)
• DUs
• Pull-Ups
• DUs
• Front Squat (95/65#)
• DUs
• T2B
• DUs
• Burpees
• DUs
• Bike Cals
• 25ft Handstand Walk (or 20 shoulder taps against the wall)
• Box Jumps (20/14)
• Burpees to Plate (45/25#)
• Renegade Rows (50/30#)
• V-Ups
• Plate G2OH (45/25#)
• Push-Ups
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• SDHP (95/65#)
• BW Walking Lunges
• Anchored Weighted Sit-Ups (20/14 Wall Ball)
• Front Squats (95/65#)
• KBS (53/35#)
• Ring Rows
• 50m Heavy Farmer’s Carry (coach’s choice)

• Burpees
• 50m Heavy Farmer’s Carry
• Sprinter Sit-Ups
• Jumping Lunges
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41. 20 Minute AMRAP:
• 50 Wall Balls (20/14)

• 50 Pull-Ups
• 50 Box Jumps
• 50 KBS (53/35#)
• 50 DUs
• 50 Single Arm DB Thruster (45/25#)
• 50 Burpees
• 50 Wall Balls (20/14)

• 50 T2B
• 50 Deadlift (205/135#)
• 50 Lateral Jumps over Barbell
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• 50m Sprint
• 50 Box Jump Overs
• 50 m Sprint
• 50 Thrusters (75/55#)
• 50 DUs
• 50 Front Squats (95/65#)
• 50 K2E
• 50m Farmer’s Carry (70/53#)

• 50 Wall Balls (20/14)
• 50 DUs
• 50 Row Cals
• 50 RKBS (53/35#)
• 50 DUs
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9. 20 Minute AMRAP:

• 50 Push Press (95/65#)
• 50 Lateral Burpess
• 50m Overhead Plate Carry (45/25#)

• 50 S2OH (135/85#)
• 50m Overhead Plate Carry (45/25#)
51. 2 RDS, (each couplet/triplet is for time with a 1 min rest in between); 3 minutes rest
in between RDS:
• 50 Wall Balls (20/14)

• 50 DUs
*1 minute rest*
• 50 KBS (53/35#)
• 50 Push-Ups
• 50 DUs
*3 minute rest*
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in between RDS:
• 50 Box Jump Overs
*1 minute rest*
• 50 KBS (53/35#)
• 25 Burpees
in between RDS:
• 50m Sprint
• 50 Wall Balls (20/14”)
• 50m Sprint
*1 minute rest*
• 50m Sprint
• 50 DUs
• 50m Sprint
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in between RDS:
• 500m Row
• 50 Thrusters (75/55#)
*1 minute rest*
• 500m Row
• 50 RKBS (70/53#)
in between RDS:
• 50 Lateral Jumps
*1 minute rest*
• 50 Air Squats
• 50 Box STEP overs
• 25 T2B
56. 5 RDS for time:
• 10 Bike Cals
• 10 Burpee Pull-ups
• 10 Wall Balls (25/20#)
• 10 RKBs (70/53#)
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57. 5 RDs for time:

• 10 Power cleans (135/95#)
• 10 KBS (53/35#)
• 10 T2B
58. 5 RDS for time:
• 10 Row Cals
• 10 Burpees over the ERG
• 10 Deadlift (225/175#)
• 10 HSPUs
59. 5 RDS for time:
• 50 DUs
• 10 Power Snatch (115/75#)
• 10 Push-Ups
• 10 Pull-Ups
60. 5 RDS for time:
• 50m Sprint
• 10 Thrusters (95/65#)
• 10 T2B
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61. 5 RDS for time:
• 50m Sprint
• 10 R Arm OH Walking Lunge (53/35# KB)
• 10 Pull-Ups
• 10 L Arm OH Walking Lunge (53/35#)
• 10 K2E
62. 5 RDS for time:
• 10 Plate G2OH (45/25#)

• 10 Front Squat (135/95#)
• 10 T2B
• 50 DUs
63. 5 RDs for time:
• 10 Bike Cals
• 10 C2B Pull-Ups
• 10 Burpees
64. 5 RDS for time:
• 10 R Arm KB Snatch (53/35#)

• 10 Jumping Air Squats
• 10 L Arm KB Snatch (53/35#)
• 10 Jumping C2B Pull-Ups
• 50 DUs
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65. 5 RDS for time:
• 10 Overhead Squats (95/65#)

• 50m Sprint
• 10 T2B
• 50m Sprint
• 10 Pull-Ups
66. 5 RDs for time, 2 minutes rest, 5 RDS for time:
• 5 RDS for time: 5 Thrusters (135/95#), 5 Bar Facing Burpees

• *2 minutes rest*
• 5 RDS: 5 T2B, 5 Power Snatch (135/95#)
• 5 RDS for time: 5 Deadlift (225/165#), 5 Box Jumps (30/24”)

• 5 RDs for time: 5 S2OH (185/125#), 5 K2E
• 5 RDS for time: 5 Power Cleans (185/125#), 5 Lateral Burpees

• 5 RDs for time: 5 Deficit Handstand Push-Ups (45/25# plates), 5 Bar Muscle Ups
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• 5 RDS for time: 5 Bench Press @ 65-70%, 5 Burpee Box Jump Overs (24/20”)
• 5 RDS for time: 5 Hang Power Cleans (135/95#), 5 Wall Balls (25/20#)
• 5 RDS for time: 5 Clusters (squat clean thrusters) (135/95#), 5 C2B Pull-Ups
• 5 RDS for time: 5 Power Snatch (135/95#), 5 Box Jumps (30/24”)
• 5 RDs for time: 5 strict HSPU, 5 Deadlift (275/185#)

• 5 RDS for time: 5 Man Makers (50/30#), 50m Run
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72. 3 Separate “For time” workouts, with rest in between:
One RD for time:

• 50 Wall Balls (20/14), 50 BW Walking Lunge
*Rest 2 minutes*
Two RDS for time:

• 25 Wall Balls (20/14)
*Rest 2 minutes*
5 RDs for time:

• 10 Wall Balls (20/14)
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One RD for time:

• 50 KBS (53/35#)
• 50 Air Squats
*Rest 2 minutes*
Two RDS for time:

• 25 KBS (53/35#)
• 25 Air Squats
*Rest 2 minutes*
5 RDS for time:

• 10 KBS (53/35#)
• 10 Air Squats
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One RD for time:

*Rest 2 minutes*
Two RDS for time:

*Rest 2 minutes*
5 RDS for time:

• 10 Sprinter-Sit Ups
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One RD for time:

• 50 Row Cals
• 50 Box Jumps (24/20”
*Rest 2 minutes*
Two RDS for time:

• 25 Row Cals
• 25 Box Jumps (24/20”)
*Rest 2 minutes*
5 RDS for time:

• 10 Row Cals
• 10 Box Jumps
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One RD for time:

• 50 Thrusters (95/65#)
• 50 DUs
*Rest 2 minutes*
2 RDS for time:

• 25 Thrusters (95/65#)
• 25 DUs
*Rest 2 minutes*
5 RDS for time:

• 10 Thrusters (95/65#)
• 10 DUs
77. 4 I.T.R. – rest 2 minutes in between RDS:
• 5 Deadlift (315/205#)
• 20 Box Jumps (24/20”)
• 20 Wall Balls (20/14)
• 5 Thrusters (155/105#)
• 20 T2B
• 5 Thrusters (155/105#)
• 20 DUs
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• 5 Power Cleans (185/125#)

• 20 Box Jumps (24/20”)
• 5 S2OH (185/12#)
• 20 RKBS (70/53#)
• 5 Bar MUs
• 20 OHS (95/65#)
• 5 Bar Mus
• 5 Burpee Ring Mus

• 20 Wall Balls (20/14)
• 5 Power Snatch (135/95#)
• 20 Lateral Jumps Over Barbell
• 5 R Arm DB Thrusters (65/45#)

• 20 T2B
• 5 L Arm DB Thrusters (65/45#)
• 20 Box Jumps (24/20”)
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• 20 Push Press (115/75#)
• 5 Strict HSPUs
• 20 Wall Balls (20/14)
• 5 Strict HSPUs
• 20 RKBS (53/35#)
• 5 Back Squats (75%)

• 20 DUs
• 5 Back Squats (75%)
• 20 Burpees
• 5 Squat Snatch (135/95#)

• 20 KBS (53/35#)
• 5 Squat Snatch (135/95#)
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87. For time:
• 50 Wall Balls (20/14)

• 200m Run
• 50 KBS (53/35#)
• 200m Run
• 50 T2B
• 200m Run
• 50 Box Jumps
• 200m Run
88. For time:
• 15/10 Bike Cals
• 15/10 Bike Cals
• 50 DUs
• 15/10 Bike Cals
• 15/10 Bike Cals
40
89. For time:
• 50 Alt DB Thrusters (55/35#)

• 15/10 Cal Row
• 50 Ring Push Ups
• 15/10 Cal Row
• 50 Box Jumps (24/20”)
• 15/10 Cal Row
• 50 RKBS (53/35#)
• 15/10 Cal Row
90. For time:
• 50 Burpees
• 100m Sprint
• 100m Sprint
• 50 T2B
• 100m Sprint
• 50 Pull-Ups
• 100m Sprint
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91. For time:

• 50 Box Jumps (24/20”)
• 50 DB Power Cleans
• 50 Walking Lunges (holding DBs)
92. 15 Min AMRAP:
• 50m Run
• 50 Wall Balls (20/14)
• 50m Run
• 50 Box Jumps (24/20”)
93. 15 Min AMRAP:
• 50 Burpee Box Jump Overs (24/20)

• 50 T2B
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94. 15 Min AMRAP:
• 50 Box Jumps (24/20”)

• 50 Pull-Ups
• 50 DB Thrusters (55/35#)
95. 15 Min AMRAP:
• 50 Row Cals
• 50 Burpees Over ERG
96. 15 Min AMRAP:
• 50 DUs
• 50 DUs
• 50 Wall Balls (25/20)
97. 15 Min AMRAP:
• 50 Bike Cals
• 50 Wall Balls (20/14)
• 50 T2B
• 50 Burpees
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98. 15 Min AMRAP:
• 50 Walking Lunges w/ DB (45/25#)

• 50 Push-Ups
99. 15 Min AMRAP:

• 50 Wall Balls (20/14)
100. 15 Min AMRAP:
• 50 Push Press (95/65#)

• 2 Rope Climbs
• 50 Back Rack Lunges (95/65#)
• 2 Rope Climbs
101. 15 Min AMRAP:

• 50 Thrusters (95/65#)
• 50 Lateral Jumps Over Barbell
• 50 Row Calories
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That’s it!
Make sure you tag us @amrapplusone on all social media platforms so we can check out
and maybe feature some of your progress!
To see some more of our programs, click here.
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Glossary with Videos
In Alphabetical Order
Alt = alternating
AMRAP = as many rounds/reps as possible
Buy-in = exercise/movement(s) performed one time through BEFORE the workout
Buy-out = exercise/movement(s) performed one time AFTER the workout
BW = BodyWeight
Cash-out = see “buy-out”
C & J = Clean and Jerk =

https://www.youtube.com/results?search_query=crossfit+power+clean+and+jerk
CTB = Chest To Bar = C2B =

https://www.youtube.com/results?search_query=crossfit+chest+to+bar
DB(s) = DumbBell(s)
DBL = Double
DL = Deadlifts =
https://www.youtube.com/results?search_query=crossfit+deadlifts
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DU(s) = Double Under(s) =
https://www.youtube.com/results?search_query=crossfit+double+unders
EMOM = each minute on the minute
ERG = Ergometer (aka the part of the rower the seat slides on)
G2OH = ground to overhead (aka snatch, power snatch, clean and jerk, etc) =
https://www.youtube.com/results?search_query=crossfit+ground+to+overhead
GHD = Glute-Ham Developer
HPC = Hang Power Clean =

https://www.youtube.com/results?search_query=crossfit+hang+power+clean
HPS = Hang Power Snatch =

https://www.youtube.com/results?search_query=crossfit+hang+power+snatch
HSPU = Hand Stand Push Ups =

https://www.youtube.com/results?search_query=crossfit+hand+stand+push+ups
I.T.R = Individually Timed Round
K2E = Knees To Elbow =

https://www.youtube.com/results?search_query=crossfit+knees+to+elbow
KBS = Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+kettlebell+swings
RKBS = Russian Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+russian+kettlebell+swings
47
MONO-STRUCTURAL = single form of metabolic conditioning such as biking, rowing,running,
etc.
MU = Muscle Ups =
https://www.youtube.com/results?search_query=crossfit+Muscle+ups
N2W = Nose To Wall, as in “N2W facing handstand” OH = OverHead
OHS = Over Head Squat =

https://www.youtube.com/results?search_query=crossfit+over head+squat
ON/OFF = x amount of seconds of work, y amount of seconds of rest
OTM = On The Minute
OTxM = on the seconds/minutes where “x” can be any amount of time
RD(s) = Round(s)
ROM: Range Of Motion
Ring Dips =
https://www.youtube.com/results?search_query=crossfit+ring+dips
RR: Ring Row =

https://www.youtube.com/results?search_query=crossfit+ring+row
S2OH = Shoulder To Overhead =

https://www.youtube.com/results?search_query=crossfit+shoulder+to+overhead
48
SUITCASE DL = with dumbbells or kettlebells held on the outside of the leg, one in each hand
=
https://www.youtube.com/results?search_query=crossfit+suitcase+deadlift
SU(s) = Single Under(s) =

https://www.youtube.com/results?search_query=crossfit+single+unders
TIME TRIAL = typically near a 100% effort of a mono-structural distance
TTB = Toes To Bar = T2B =

https://www.youtube.com/results?search_query=crossfit+toes+to+bar
TOWEL OVER RIG = small towel looped over a bar on the rig to drill grip strength for rope
climbs
TUCK-SIT = core movement where you lie prone, then tuck up onto the tail bone, upper and
lower body moving to both positions simultaneously =
https://www.youtube.com/results?search_query=crossfit+tuck+sit
V-SIT = see above, except legs are locked out and straight
WB = Wall Balls = https://www.youtube.com/results?search_query=crossfit+wall+balls
Weight designations = i.e. (55/35) = 55lbs for men, 35lbs for women
YGIG = You Go I Go (partner style workout)
49

AMRAP Filthy 50

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AMRAP Filthy 50

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AGREEMENT AND RELEASE OF LIABILITY

• 50 Box Jumps (24/20”)

Take on the “Filthy 50” challenge. Send us your best times

• 50 Box Jumps (24/20”)

• 50 Box Jumps (24/20”)

• 50 Box Jump Overs (24/20”)

• 50 Box Jump Overs (24/20”)

• 50 Box Jump Overs (24/20”)

10. For time:

12. For time:

14. For time:

• 50 Lateral Burpees (over barbell)

16. For time:

• 50 Box Jump Overs (24/20”)

18. For time:

• 50 Box Jumps (24/20”)

20. For time:

• 50ft Handstand Walk

• 30ft shuttle run

• Lateral Burpee Box Jump Overs (24/20”)

• Overhead Walking Lunge (95/65#)

• Wear a weight vest for this one: 20/14#

• Box Jumps (24/20”)

• Box Jump Overs (24/20”)

• Box Jump Overs (24/20”)

• Hang Power Snatch (115/75#)

• Box Jump Overs (24/20”)

• 50m Heavy Farmer’s Carry (coach’s choice)

• 50 Wall Balls (20/14)

42. 20 Minute AMRAP:

43. 20 Minute AMRAP:

• 50 Wall Balls (20/14)

44. 20 Minute AMRAP:

46. 20 Minute AMRAP:

47. 20 Minute AMRAP:

• 50m Farmer’s Carry (70/53#)

48. 20 Minute AMRAP:

• 50 Alt DB Snatch (55/35#)

50. 20 Minute AMRAP:

• 50m Overhead Plate Carry (45/25#)

• 50 Wall Balls (20/14)

56. 5 RDS for time:

• 10 Box Jump Overs (24/20”)

58. 5 RDS for time:

59. 5 RDS for time:

60. 5 RDS for time:

62. 5 RDS for time:

• 10 Plate G2OH (45/25#)

63. 5 RDs for time:

64. 5 RDS for time:

• 10 R Arm KB Snatch (53/35#)

• 10 Overhead Squats (95/65#)

66. 5 RDs for time, 2 minutes rest, 5 RDS for time:

• 5 RDS for time: 5 Thrusters (135/95#), 5 Bar Facing Burpees

67. 5 RDs for time, 2 minutes rest, 5 RDS for time:

• 5 RDS for time: 5 Deadlift (225/165#), 5 Box Jumps (30/24”)

68. 5 RDs for time, 2 minutes rest, 5 RDS for time:

• 5 RDS for time: 5 Power Cleans (185/125#), 5 Lateral Burpees

70. 5 RDs for time, 2 minutes rest, 5 RDS for time:

71. 5 RDs for time, 2 minutes rest, 5 RDS for time:

• 5 RDs for time: 5 strict HSPU, 5 Deadlift (275/185#)

One RD for time:

Two RDS for time:

5 RDs for time: