2007 CrossFit Games Event 2 - The Hopper
For time:
1,000-meter row
Then,
5 rounds of:
25 pull-ups
7 push jerks
♀ 85 lb
♂ 135 lb
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Stimulus and Strategy:
Today's workout is a throwback to the original hopper workout created for the first CrossFit Games in 2007. Be cautious — the row is a trap. Don't come out too hot, because a healthy dose of pull-ups follows. Aim to complete each set of pull-ups in 4 sets or fewer. The push jerk loading should be moderate, allowing you to perform your reps unbroken in most rounds. As a guideline, a single round of the couplet should take no more than 3 minutes to complete.
Intermediate option:
For time:
1,000-meter row
Then,
5 rounds of:
15 pull-ups
7 push jerks
♀ 75 lb
♂ 115 lb
Beginner option:
For time:
500-meter row
Then,
5 rounds of:
10 jumping pull-ups
7 push jerks
The pull-up bar should intersect your forearms when standing with your arms overhead.
♀ 35 lb
♂ 45 lb
Resources:
Rowing Technique Tips
The Kipping Pull-Up
The Push Jerk
Jumping Pull-Up Progression
2007 CrossFit Games - The Hopper
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Comments on 260724
13 Comments
Back is tweaked
dynamic warm-up
tabata push ups, air squats, and rowing
Push jerks unbroken
row 4:21
pull-up - Rx
barbell - scaled to 95lbs
Rx 30:06
1000m row 04:38
Pull-ups (1 R divided in 2 sets; 2 R in 3 sets and rest rounds divided on 4 sets)
push jerks 62.5kg no breaks
15:02/rx
Champions Club Scaling Notes
RANT
Again with all the veteran wisdom on here, I'd like to give them a chance to chime in with their input on this workout. Here's a few questions I'd like to get their perspective on:
1. Scare me? If the row had an aggressive time cap to get to the second part. For me that’s about a 3:50 or faster. Second- if i had to do it Rx because - see 2.
2. Doing push jerks. With chronic compartment syndrome I would have to take a couple of months off in a best case scenario. Worst case i go to the hospital and have emergency surgery to relieve the pressure. Second path to injury - Kipling / butterfly. I don’t have the joint stability to support those movements
3. Row 1000m.5 rounds 15 strict pull ups, 7 strict presses.
4. That i did my best with my limitations and found a way to maintain fitness today and not put myself in a position where my fitness will decline and require recovery.