Understand the programme
Complete all ten stations in order, finishing each set of 50 before moving on. Count 50 total lunge steps. This page follows CrossFit’s 15 July 2024 publication; programme loads are listed men/women.
Goal and scoring
Score total elapsed time. If you agree a session cap beforehand, record completed repetitions at the cap. A locally chosen cap is not a universal Filthy Fifty prescription.
Plan pacing and equipment
Set up stations before starting and check that the working area is clear. Warm up gradually and rehearse transitions with your chosen variations. Select an effort that preserves movement control; a previous score does not dictate today’s difficulty.
Adapt the session
Wodball example: reduce to 20 repetitions per station and agree replacements with a coach. Suitable step-ups, an accessible pulling variation or single-unders may fit the session. Record every change; these are not RX scores.
Compare future attempts
Keep equipment, loads, movement ranges, rest and counting rules consistent when comparing results. Record a different version on a separate line. Movement quality and consistency also provide useful feedback without testing a record each session.
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