Workout of the Day
“Hope”
3 rounds, 1 min per station, for max reps of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min
Notes
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes move to the next station. One point is given for each rep.
Add your points and post them to BTWB.
This benchmark workout features three bodyweight calisthentic movements and two barbell movements with very light weight. Expect it to burn 🔥 Scale barbell load and box height as needed so you can move with good mechanics throughout the workout.
CFSBK’s own Toni Smith has a logged score of 262 reps for this on BTWB!
Create a strategy to maximize your score while finding a pace that allows you to work at relatively high intensity for all three rounds. Scale barbell loading such that you could cycle 10+ reps at a time if desired.
Pull-Up Scaling
A. Chin Over Bar Pull-up (kipping or strict)
B. Foot Assisted Pull-up
CrossFit Group Class Programming Template (WK8/8)
3 Generations all training under one roof at CFSBK. Neil and his daughter Jess have been staples for many years while Sadie and Hannah have been coming to CFSBK since they were 3 and 5 respectively! Beautiful!Â
CrossFit for Hope
Today’s workout is a benchmark that was created in 2012 as a fundraiser for St. Judes children’s hospital. Here is one of the original demo videos from the inaugural year.
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