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CrossFit’s Second Fitness Model: “The Hopper”


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 feats 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 and tasks combined in infinitely varying combinations.


 In practice, this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, the 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.



PA Home WOD Briefing:



5 “3-minute” rounds of:

10 front squats

10 box jumps

Row for max calories/Burpee

Rest 3 minutes between rounds.


The goal for this workout: Your score would be the total no. of burpees you do.10 Front Squat & Box Jump should be under 90 to 120 sec each round. You should get 90 to 30 sec for Row or Burpee

Try to do Max Effort.



You can scale down the workout to your ability, a good option would be to reduce the number of reps or scale down the movement.


3 “3-minute” rounds of:

10 front squats

10 box jumps


Rest 3 minutes between rounds.



Spend 10 to 15 with a warm-up, Follow below sequence 



AMRAP 8 Minutes 

5 Inchworm to Pushups

6 Walking Lunges 

7 Tempo Air Squats 

8 Front Squats 

9 Box Jump/Step Up 

10 Down & up



Spend 10 min with Cool Down, follow below sequence 


30-sec Archer Pose each side 

30-sec Child Pose with Shoulder

30-sec Cobra Pose

30-sec Dragon Pose each side


This is an example of our Workout of the day of this week. We provide a DAILY Workout of the day with Warm-up and Cooldown. Our daily training programs come with a video of each section as well as a coach’s briefing to help you scale the workout appropriately to your level. 


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