If you loved the "300 workout" and found the "Beowulf
workout" to be a perfectly painful challenge then you'll
also enjoy this lung burner called "Dirty 30". This is
another high intensity interval strength training workout
that produces dramatic results when attacked with an "all
in" attitude. It takes a lot of power, endurance, and
mental toughness to gut through it in record time.
"Jerry Hill's Dirty 30 CrossFit Workout"
*30 reps each once through for time*
Kettlebell Swing (35lb Women - 55lb Men)
Wallball (12W - 15M)
Box Jump (26"W - 32"M)
Hang Clean to a Push press (55W - 75M)
Pushup
Jumping Pullup
Kettlebell High Pull (52W - 70M)
Jumping Slamball (12W - 15M)
Dumbbell Situp and Press (15W - 25M)
Burpees!
*Scaled the load as need*
If you can perform the workout with the prescribed weights
here are some times to shoot for:
Sub 15 minutes: Off the charts, you are a fitness legend!
15-17 minutes: Not many fitter than you
17-19: Capable of tough tasks, you're in top shape
19-21: Right there, almost at the top level
21+ Keep working on you conditioning, you are almost there!
Kettlebell Swing
Tip: Keep your spine extended, chest up Dip the hips back,
letting the Kettlebell naturally fall underneath you -
Explosively drive your hips forward to the Kettlebell - the
goal is to create momentum and elevation so the Kettlebell
becomes weightless - absorb the force of the returning
Kettlebell by dipping your hips back again and quickly
re-direct forward again. Standard: The Kettlebell should be
swung high enough so it's out of your direct line of vision
- Hands convincingly above head level.
Wallball
Tip: Squat with a medicine ball held High and Close to your
chest. As you explosively rise out of the squat continue
your vertical momentum and aggressively throw the medicine
ball to an 8-10 foot target. With hands held high catch the
ball on the rebound and continue the cycle for multiple
repetitions. Keep the movement fluid and cyclic. Standard:
Squat to slightly below parallel Use a barrier if you want
a consistent standard of depth.
Box Jump
Tip: Explosively jump up on a bench, mats, or box - stick
your landing and come to a standing position - hop back
down or step backwards down - repeat process. Standard:
Fully extend your hips at the top (STAND UP!)
Hang Clean to a Push Press
Tip: Hang power clean Stand with barbell - grip should be
slightly outside the thighs Quickly dip the bar until it
touches mid-thigh Keep your shoulders over the bar with
spine extended Jump up, extending the hips, shrug the
shoulders, keep bar close to body Arms are straight - They
don't bend until your hips are fully extended As bar is
elevated quickly dip under it, whip elbows under and around
the bar and catch bar on your shoulders Push Press From the
above catch position (hips are dipped slightly) jump and
punch the barbell to the overhead position of support
Standard: Correct overhead position of support is "elbows
in ear". Oh and, Rest Later...
Pushup
Tip: Start in arms straight, body tight, plank pushup
position Keep your head up, neck neutral - draw navel in
Bend arms, keep body straight, drop chest, hips, and chin
to the ground All 3 should touch at the same time Extend
arms, keep body straight, stay tight. Standard: Chest,
Hips, Chin touch the ground at the same time Arms fully
extended (straight) at the top
Jumping Pullups
Tip: Grab a chin-up bar, rope, or tree branch so that your
feet still touch the ground and your arms are almost
straight overhead but not locked - jump with your legs and
pull with your arms simultaneously until you get your chin
over your hands. Standard: Jump and pull fist's to chest -
Arms extended on the bottom
Kettlebell High Pull
Tip: First time exercisers can pick up the basic movement
of the Highpull in a few minutes. However, most people tend
to muscle the Kettlebell making it a segmented movement.
Instead, try to create momentum and elevation on the
Kettlebell using vertical hip drive. Standard: Let the
Kettlebell touch the ground for each repetition Bring KB to
throat, keep elbows high
Jumping Slamball
Tip: Jump up with a medicine ball, arms straight overhead
(full extension) and then SLAM the BALL on the ground.
Quickly drop your butt down and go straight into squat in
order to catch the Medicine ball at the bottom; both are
essential to get all the benefits of this movement. Once
you get rolling you can really get into a rhythm of jumping
up (full extension) and slam down. *Warning* You need a
special Slamming medicine ball to do this movement. Most
traditional Medicine balls bounce too much - If you slam a
bouncing medicine ball it will come back up and knock you
out, break your nose, or bust your teeth! The same movement
of Jumping straight up then landing down in a squat can be
duplicated by hanging on to the Medicine ball and tapping
it on the ground. Standard: Arms straight at top Hips low
at the bottom (full squat)
Dumbbell Situp and Press
Tip: Hold Dumbbell by Ends, start on chest As you situp
start to press the weight Finish the movement with arms
straight over your head fully seated Standard: Get to the
proper overhead position of support Elbows in ears
Burpees
Tip: Squat down, place hands on ground wider than the feet
- shoot your legs back until you are in a top pushup
position, perform a pushup Quickly hop your feet forward
back to the hands on ground squat position Jump up and
reach into the air Standard: Full Pushup - Full extension
on the Jump (be aware of forward lean/piking on jump)
DISCLAIMER
The author and publisher of this material are not
responsible in any manner whatsoever for any harm or injury
that may occur through following the instructions in this
material. Specifically, the author and publisher disclaim
all responsibility for any liability, loss, or risk,
personal or otherwise, which is incurred as a consequence,
directly or indirectly, of the use and application of any
of the contents of this special report. The activities,
physical and otherwise, described herein are for
informational purposes only, and may be too strenuous or
dangerous for some people. The reader should consult his
or her physician before engaging in them.
----------------------------------------------------
For a full report on how to perform the exercises in this
workout including 35+ pictures go to;
http://www.crossfitchallenge.com/dirty30/
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