Hope for Refugees - Workout Overview

1
ByCrossFit May 6, 2022

James Hobart breaks down details of the Hope for Refugees event and how to successfully implement the workout in a large class. Visit the CrossFit Affiliate Programing page for more information about CAP’s daily offerings.

Workout of the Day for 220506:

Hope For Refugees
3 rounds of:

Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle run length.

♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee perform an honest push-up followed by an enthusiastic vertical jump.


Scaling:
Most athletes will be able to maintain the structure of this workout. Reduce the weight on the dumbbell for the snatch and the step-up.

Intermediate Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

♀ 25-lb DB
♂ 35-lb DB

Beginner Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Box step-ups
Burpees

♀ 15-lb DB
♂ 20-lb DB

Download the class plan

English | French | German | Italian | Portuguese | Portuguese (Brazil) | Spanish (LA) | Spanish (EU) | Chinese | Japanese | Korean | Polish | Russian | Czech | Dutch


Click to download a printable version of the Hope for Refugees poster.

Color:
English | French | German | Italian | Portuguese | Spanish (LA) | Spanish (EU) | Japanese | Korean | Polish | Russian | Arabic

Grayscale:
English | French | German | Italian | Portuguese | Spanish (LA) | Spanish (EU) | Japanese | Korean | Polish | Russian | Arabic

 

Comments on Hope for Refugees - Workout Overview

1 Comments

Comment thread URL copied!
Back to 220507
Mike Munsee
May 8th, 2022 at 1:47 pm
Commented on: Hope for Refugees - Workout Overview

M 51/215/6’

Subbed double unders for the bike. 288 reps.

Comment URL copied!