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CFG 2007 Hopper Workout

8/22/2022

WARM-UP
1 set:
5 x 1 Inch-worm + 1 Pushups
10 Alternating Spiderman Stretch
15 Ring Rows
200-m Row (easy)

1 set:
5 Dive Bomber Push up
10 alternating Scorpion Stretch
3-5 Strict Pullup
200-m row (moderate)

1 set:
5 Shoulder Press
5 Push Press
5 Push Jerk
5 kipping Pullups
200-m row (hard)

2-3 sets:
7 kipping pull-ups
7 push jerks
– Build in load to workout weight.

NOTES

Progress through the 3 sets of work at a steady pace. Increase the intensity of each row.
After finishing the 3rd set and hard row, build-up to workout weight for the push jerk with a set of kipping pull-ups before each set.
Performing the kipping pull-ups in the build-up just before the push jerks to simulate what the barbell will feel like after a large set of pull-ups.

Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor

– Athletes may NOT rest with the bar in the front rack between reps.

RX
2007 CFG Event 1
For time:
1000-m Row
then…
5 rounds:
25 Pullups
7 Push Jerk (95/135 lb)

INTERMEDIATE
For time:
1000-m row
then…
5 rounds:
15 pull-ups
7 push jerks (75/115 lb)

BEGINNER
For time:
1000-m row
then…
5 rounds:
15 jumping pull-ups
7 push jerks (65/95 lb)

Stimulus & Goals

Hopper workout from the 2007 CrossFit Games.
12:00-17:00
Row in 3:30-5:30
Pull-ups in 5 sets or less (no singles or sets less than 3). Push jerks should always be unbroken.
Heavy on the grip and pulling strength/stamina.

Strategy

Go slow on the row. The race isn’t won here, but it can certainly be lost!
Feel like you’re “power walking through the workout” as if you could flip a switch and go faster at any given movement. It’ll feel slow in the first 3 rounds, but it’ll keep you moving in the final 2 rounds.
If you come out too hot, rest MORE than you think you should. When you want to attempt another set, rest another :10 before trying again. Continue this strategy until you feel like the pull-ups or jerks start to get easier.
Watch the clock between sets. Aim for consistent rest breaks regardless of whether they’re :05 long or :10 long.

Competition: 75 min

Warm Up: 15 min
See Above

Workout 1: 15 min
2007 CFG Event 1

Workout 2: 15 min
Every 1:30 x 8 sets:
3 Front Squat (60%)

NOTES

Today is the third week in our third cycle. We will focus on consistency and speed with sub maximal loads.
Base the percentages on a recent 1-rep max.
While the weight is not very heavy in today’s session, remember the intention of this cycle: focus on the quality of movement while moving as quickly as possible. If you are moving “fast” and your technique deteriorates, then you are moving too fast.
With today’s front squats, think about leading with your elbows out of the bottom of each squat. Heels down, elbows up!!!

Workout 3: 20 min
Every 2:00 for 10 sets:
For speed:
50-m Sled Drag sprint

NOTES

Focus on moving the sled as fast as possible through the entire 50-m. This should be completed with an empty sled.

Stretching: 10 min
1:00 Banded Shoulder Stretch / Side

schedule:

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