HOPE
3 rounds for total reps, one minute each of:
Burpees
Power Snatches (75/55 lbs, 34/25 kg)
Box Jumps (24/20 inches)
Thrusters (75/55 lbs, 34/25 kg)
Chest-to-Bar Pull-ups
1 min Rest
Introduction:
Welcome to the world of CrossFit, where workouts are named after inspiring individuals and aim to challenge both body and mind. Among these iconic workouts is “Hope,” a classic CrossFit benchmark designed to test your endurance and mental fortitude. Let’s dive into what makes “Hope” a memorable and rewarding workout experience.
The Workout
The “Hope” workout consists of:
3 rounds, max reps for total reps, of:
- Burpees
- Power Snatches (75/55 lbs)
- Box Jumps (24/20 inches)
- Thrusters (75/55 lbs)
- Chest-to-Bar Pull-ups
- 1 min Rest
Equipment
To tackle the “Hope” workout, you’ll need access to the following equipment:
- Barbell
- Weight Plates
- Pull-up Bar
- Plyometric Box (24 inches for men, 20 inches for women)
- Chalk (optional, for grip)
- Grips
See our Equipment subside for more tools, tips and inspiration!
Movements:
The “Hope” workout includes the following movements:
- Burpees: A full-body exercise that involves dropping to the ground, kicking your feet back, performing a push-up, and jumping explosively.
- Power Snatches: Lifting a barbell from the ground to overhead in one fluid motion, catching the barbell in a partial squat position.
- Box Jumps: Jumping onto a plyometric box with both feet, ensuring full extension of the hips at the top of the movement.
- Thrusters: A combination movement involving a front squat into an overhead press with the barbell.
- Chest-to-Bar Pull-ups: Pulling yourself up on a pull-up bar until your chest makes contact with the bar.
Preparation
Preparing your body adequately is essential to perform your best and reduce the risk of injury. Here’s a comprehensive warm-up routine to get you ready for “Hope”:
General Warm-Up (10-15 minutes)
Begin with a general warm-up to increase blood flow and elevate your heart rate:
- 5 minutes of Light Cardio: Choose a cardio activity such as jogging, biking, or rowing to get your heart pumping and muscles warm.
- Dynamic Stretches (5-10 minutes): Perform dynamic movements like leg swings, arm circles, and trunk rotations to improve flexibility and range of motion.
- Foam Rolling (optional, 5 minutes): Use a foam roller to target major muscle groups, such as the legs, back, and shoulders, to release tension and improve mobility.
Specific Warm-Up (10-15 minutes)
Once you’re warmed up generally, focus on specific movements to prepare for “Hope”:
Movement-Specific Drills
Burpees
- Practice 2 sets of 5-10 Burpees, focusing on maintaining a steady pace and full range of motion.
- Ensure proper form by keeping your core engaged and chest in line with your hips during each repetition.
Power Snatches
- Perform 2-3 sets of 5-8 Power Snatches with a light weight or PVC pipe to warm up the movement pattern.
- Focus on explosiveness and technique, ensuring the barbell travels in a straight path from the ground to overhead.
Box Jumps
- Complete 2 sets of 5-10 Box Jumps at a lower height to practice proper landing mechanics and explosiveness.
- Gradually increase the height to match the workout standard, ensuring you’re comfortable with the movement.
Thrusters
- Do 2-3 sets of 5-8 Thrusters with an empty barbell or light weight to warm up the squat and overhead press movement.
- Focus on maintaining an upright torso and driving through the heels to stand up out of the squat.
Chest-to-Bar Pull-ups
- Perform 2 sets of 5-10 Kipping or Strict Pull-ups to activate the upper body muscles used in Chest-to-Bar Pull-ups.
- Focus on engaging the lats and pulling the chest towards the bar with each repetition.
Final Warm-Up Set
Before starting “Hope,” perform a final warm-up set to prime your body for the workout:
Movement Rehearsal
- Complete 1-2 rounds of 3-5 reps of each movement at a moderate intensity.
- Focus on maintaining good form and breathing rhythmically throughout the warm-up set.
Rest and Mental Preparation
- Take a few moments to visualize yourself performing well in the workout and set positive intentions.
- Focus on your breathing and mentally prepare to push through the challenge ahead.
Conclusion:
The “Hope” workout offers an opportunity to push your limits and test your fitness across multiple domains. By following a structured warm-up routine and preparing your body effectively, you can approach this challenging workout with confidence and determination. Remember to listen to your body, scale movements as needed, and focus on maintaining proper form throughout the workout. Embrace the challenge, stay positive, and celebrate your progress along the way. Good luck, and enjoy the journey of becoming stronger, fitter, and more resilient with CrossFit!
