Crossfit’s Second Fitness Standard

The hopper is a great way to ensure “constantly varied, if not randomized” workouts are included in one’s workout programming.  Being able to competently perform hopper-based workouts is also one of CrossFit’s fitness standards.

“The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges where no selective mechanism is operative, and being asked to perform fetes randomly drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals.

The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.”

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Workout

Hopper Workout 1

Tabata mash-up of:

• GHD hip extensions + GHD sit-ups
• Push press (boys: 75#; girls: 45#) + Squats

Hopper Workout 2

Complete 3 rounds for time of:

• 10 Kettlebell snatches per side (boys: 16kg; girls: 12kg)
• 10 GHD sit-ups
• 10 Hang power snatches (boys: 95#; girls: 65#)
• 10 GHD sit-ups
• 10 Shoulder presses (boys: 75#, girls: 45#)
• 10 GHD sit-ups