Today’s CrossFit HQ WoD was the Filthy 50 — which I ended up scaling back considerably because:
- Time limitations — doing this WoD as prescribed would have taken about an hour to finish. Since I only had ~30 minutes to get in a workout, I had to scale
- Doing it as prescribed would have killed me or caused me to meet pukie a whole bunch of times.
So, I ended up scaling back to a Filthy 25, and subbed some of the prescribed exercises due to lack of equipment or to accommodate my knee (no box jumps or double-unders).
The WoD wasn’t really that tough, and I probably would have been better off doing the BrandX scaled workout at the Pack level (35 reps of each exercise).
Here was my scaled Terrible 25:
25 reps each of:
- jumping pull ups
- Kettle bell swings (20kg)
- sit ups
- wall balls (10 lb)
- walking lunges (10 lb dumb bell in each hand)
- push press (45 lbs)
- jumping jacks
I didn’t realize until I was finished that I’d only written 9 exercises on my whiteboard instead of 10 (which is what I intended), so after I stopped the clock I knocked out25 push ups to make up for it.
However, I will tell you that the 25 burpees nearly made me meet pukie — I was only able to do these in sets of 5.