CrossFit Iisalmi

Metcon (time)
8 rounds for time:
200m run
8 DB front squats 2x 22,5/ 15kg
8 Box jumps 30/24”

Strength (load)
Deadlift 5-5-5-5-5

Metcon (time)
”Filthy 50”
For time:
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

“The Filthy 50 WOD is one of the classic CrossFit benchmark WODs, where athletes have to complete a circuit of 50 reps of 10 different exercises, including box jumps, push presses and double-unders.

First introduced in 2005, the workout has never officially been dubbed as the Filthy 50 by CrossFit themselves, however, given the 50-rep structure, the workout is commonly referred to as Filthy 50 throughout CrossFit.

With 10 different movements, the Filthy 50 WOD is a unique test that challenges athletes to be good at everything, combining a full-body workout with cardio. Some of the movements can be complex, so athletes will need to spend time working on each one. There are numerous options for scaling each movement, or athletes may consider reducing the reps of each movement, depending on their level of experience.” -wodbase.com

Strength (load)
EMOM 5:
Sn. pull + snatch

Rest 2 min

EMOM 5:
Sn. pull + snatch

Rest 2 min

EMOM 5:
Sn. pull + snatch

Start off with a weight that you can mange easy. Increase weight during the rest period.

Metcon (no result, for quality)
EMOM 36:
Rounds 1-12:
8/6 cal echo bike
12 Push-ups
8/6 cal row
3 Strict pull-ups

Rounds 13-24:
10/8 cal echo bike
14 Push-ups
12/10 cal row
6 Strict pull-ups

Rounds 25-36:
12/10 cal echo bike
16 Push-ups
15/12 cal row
9 Strict pull-ups

Strength (load)
Back squat 5-5-5-5-5

Metcon (reps)
AMRAP 7:
Run 400m
ME Wallball shots 20/14

Everytime you break a wallball set, perform 2 burpees before continuing.

Metcon (each for time)
10 rounds every 4 minutes:
9 Deadlifts
21 cal echo bike

Use a challenging weight for the deadlifts and aim for unbroken sets.

Metcon (time)
5 rounds for time of:
21 push-ups
12 L pull-ups
12 box jumps 30/24

Strength (load)
Find your squat clean 3RM in 15minutes

Metcon (reps)
AMRAP 3:
1 Squat clean 60/40
2 Tng squat cleans
3 Tng squat cleans

50-40-30-20-10 for time of:
Double unders
Sit-ups
2 bar muscle-ups after each round

Metcon (time)
10 rounds with partner for time of:
500m row
200m run

Partner B can start rowing right as partner A is done rowing.

Metcon (time)

For time:
Buy in: Row 500m, then immediately

15-12-9 of:
Hang power cleans 60/40
Ring dips

Metcon (time)
”Michael”
3 Rounds for time of:
800m Run
50 Back extensions
50 Sit-ups