Hamilton workout

Hamilton Crossfit Workout

Overview of the Hamilton CrossFit Workout

The Hamilton CrossFit workout is named after Alexander Hamilton, one of the founding fathers of the United States. This workout was first introduced in the 2014 CrossFit Games and has since become a staple in CrossFit competitions. The workout consists of a series of movements that are designed to test an athlete’s strength, endurance, and mental toughness. The Hamilton workout is a high-intensity workout that is challenging for even the most seasoned athletes.

Hamilton: Workout Description

The Hamilton CrossFit workout consists of the following movements:

  • Rowing: 1000 meters
  • Dumbbell power cleans: 50 reps (50 lbs for men, 35 lbs for women)
  • Rowing: 750 meters
  • Dumbbell power snatches: 35 reps (50 lbs for men, 35 lbs for women)
  • Rowing: 500 meters
  • Dumbbell thrusters: 20 reps (50 lbs for men, 35 lbs for women)

The workout is scored for time, with the clock starting at the beginning of the first row and stopping at the end of the final thruster. The recommended weights for the dumbbell movements are challenging, but scalable for athletes of all levels.

Hamilton: Workout Variations and Scaling Options

The Hamilton workout can be scaled for athletes of all levels. Here are some common scaling options:

  • Reduce the weight of the dumbbells
  • Reduce the number of reps for each movement
  • Reduce the distance of the rowing intervals
  • Substitute the rowing for another cardio exercise, such as running or biking

Tips and Strategies

Here are some tips and strategies for completing the Hamilton CrossFit workout:

  • Pace yourself on the rowing intervals to conserve energy for the dumbbell movements
  • Break up the dumbbell movements into manageable sets to avoid burnout
  • Use proper form on the dumbbell movements to avoid injury and maximize efficiency
  • Take short breaks between movements to catch your breath and refocus
  • Warm up properly before starting the workout to prevent injury

Athlete Performance

Here are the average times for the Hamilton CrossFit workout for athletes of different levels:

  • Beginner: 30-40 minutes
  • Intermediate: 25-30 minutes
  • Advanced: 20-25 minutes


The Hamilton CrossFit workout is a challenging and intense workout that tests an athlete’s strength, endurance, and mental toughness. With proper scaling and strategy, athletes of all levels can complete this workout and reap the benefits of functional fitness.