Overview of the ‘Hope’ CrossFit Workout
The ‘Hope’ CrossFit workout is a benchmark workout that was created in 2010 to raise awareness and funds for the St. Jude Children’s Research Hospital. The workout is named after Hope, a young girl who was diagnosed with cancer at a young age and received treatment at St. Jude. The workout involves performing eight different exercises, with the number of repetitions varying depending on the level of the athlete. The workout is typically performed for time, with the goal of completing all the exercises as quickly as possible.
‘Hope’ CrossFit Workout: Workout Description
- Power snatch (75/55 lbs)
- Box jumps (24/20 in)
- Thrusters (75/55 lbs)
- Chest-to-bar pull-ups
- Kettlebell swings (53/35 lbs)
- Push press (75/55 lbs)
- Row (calories)
The workout is performed in three rounds, with each round consisting of the eight exercises listed above. The number of repetitions for each exercise varies depending on the level of the athlete. The recommended number of repetitions for each level are as follows:
- Beginner: 75 reps (25 reps per exercise)
- Intermediate: 100 reps (35 reps per exercise)
- Advanced: 125 reps (45 reps per exercise)
The workout is performed for time, with the goal of completing all three rounds as quickly as possible.
‘Hope’ CrossFit Workout: Workout Variations/Scaling Options
Not everyone who tries the ‘Hope’ CrossFit workout will be able to do it as prescribed. Here are some common scaling options for those who need them:
- Reduce the weight for the power snatch, thrusters, and push press.
- Use a lower box for the box jumps.
- Use a lighter kettlebell for the kettlebell swings.
- Use a band for the chest-to-bar pull-ups.
- Reduce the number of repetitions for each exercise.
These scaling options are recommended for those who are new to CrossFit or who are not yet comfortable with the prescribed weights and movements.
Tips and Strategies for the ‘Hope’ CrossFit Workout
- Pace yourself: The workout consists of three rounds, so it’s important to pace yourself and not go all out in the first round.
- Break up the exercises: Break up the exercises into manageable sets to avoid burning out too quickly.
- Use proper form: Use proper form for each exercise to avoid injury and maximize efficiency.
- Rest when needed: Take short breaks between exercises to catch your breath and recover.
- Warm up and cool down: Perform a thorough warm-up and cool-down routine to prepare your body for the workout and prevent injury.
Athlete Performance in the ‘Hope’ CrossFit Workout
The average times for completing the ‘Hope’ CrossFit workout vary depending on the level of the athlete. Here are the average times for each level:
- Beginner: 30-40 minutes
- Intermediate: 20-30 minutes
- Advanced: 15-20 minutes
The ‘Hope’ CrossFit workout is a challenging and rewarding workout that can help raise awareness and funds for a good cause. With the right preparation and scaling options, anyone can try this workout and see improvements in their fitness level. Remember to pace yourself, use proper form, and take breaks when needed to complete the workout safely and efficiently.