Three rounds of:
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
“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 athlete/s must move to next station immediately for good score. One point is given for each rep.
What about scaling?
Of course there’s scaling! That’s why CrossFit is inclusive for everyone. When we do this workout , we’ll scale the loads down, boxes down, and pullup styles down by lane. For example, the RX lane is just that – RX. Lane B will have 45# bars, 20″ boxes, and require only standard pullups. Lane C will feature 35# bars, step up (L+R = 1 rep) in boxes, and allow jumping pullups. Lane D will see PVC pipe, step ups in boxes, and banded pullups. This lane will enable those who have limited exposure to CrossFit to participate in the workout and fundraiser without injury.
How do we all start at the same station?
We don’t. You start within your lane and each of the five people in the lane start on a different station. That said, each of you will rotate in the prescriped order and rest at the same time.
What station should I start at?
That depends on how you work it out with the others in your lane. Regardless of where you start, the workout will require an all-out effort.
How should I keep score?
On a piece of paper, create four columns. Column one contains a list of the five movements, columns two through four will track with rounds one, two, and three. As you move from station to station, just write in the number of reps. Total at the end for score.