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“Hope”

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CrossFit Benchmark WOD

19.9K 134
  • 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: 102 (8 Burpees + 4 Snatches + 12 Box Jumps + 6 Thrusters + 4 C2B per round)
– Intermediate: 132 (10 Burpees + 6 Snatches + 14 Box Jumps + 8 Thrusters + 6 C2B per round)
– Advanced: 201 (15 Burpees + 10 Snatches + 18 Box Jumps + 12 Thrusters + 12 C2B per round)
– Elite: 321 (20 Burpees + 21 Snatches + 26 Box Jumps + 19 Thrusters + 21 C2B per round)

Scaling Options

Though identical in structure to “Fight Gone Bad,” each exercise in “Hope” is considerably more difficult than those in FGB. 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 (aka: “CrossFit for Hope” or “Hope for Cures”) was first posted on the CrossFit Main Site as the workout of the day for Saturday, July 6, 2013 (“130706“). It was an early initiative of what became the CrossFit Foundation and was designed as part of a benefit St. Jude Children’s Hospital.

The WOD has the same format as “Fight Gone Bad.”

See also:Hope for Kenya” WOD

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