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“Hope”

verified

CrossFit Benchmark WOD

18.6K 121
  • 3 Rounds For Total Reps in 17 minutes
  • 1 minute Burpees
  • 1 minute Power Snatches (75/55 lb)
  • 1 minute Box Jumps (24/20 in)
  • 1 minute Thrusters (75/55 lb)
  • 1 minute Chest-to-Bar Pull-Ups
  • 1 minute Rest

Athlete moves from among five stations after a minute each. After the five-minute round a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete moves to next station immediately.

Good Scores for “Hope”
– Beginner: 8 Burpees + 4 Snatches + 12 Box Jumps + 6 Thrusters + 4 C2B
– Intermediate: 10 Burpees + 6 Snatches + 14 Box Jumps + 8 Thrusters + 6 C2B
– Advanced: 15 Burpees + 10 Snatches + 18 Box Jumps + 12 Thrusters + 12 C2B
– Elite: 20 Burpees + 21 Snatches + 26 Box Jumps + 19 Thrusters + 21 C2B

Scaling Options

Though identical in structure, each exercise in Hope is considerably more difficult than those in “Fight Gone Bad.” Try to maintain intensity throughout the 3 rounds by allowing for smaller sets and short breaks during the more challenging movements. Intermediate athletes may choose to attempt this Rx’d, while newer athletes should reduce the difficulty of each exercise.

Beginner
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches (25/15 lb)
1 minute Box Step-Ups (16/12 in)
1 minute Air Squats
1 minute Ring Rows
1 minute Rest


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namesake photo

Background: The “Hope” Benchmark WOD was first posted on crossfit.com as the workout of the day for Saturday, July 6, 2013 (130706). aka: “CrossFit for Hope” or “Hope for Cures,” the WOD has the same format as “Fight Gone Bad.” The workout was an early initiative of what became the CrossFit foundation to benefit St. Jude Children’s Hospital.

See also:Hope for Kenya” WOD

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