Shoulder Press (5 sets:
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.


Build upper-body strength and increase range of motion overhead.

Build to a heavy set of 3 and maintain for all 5 sets.

Fight to keep the elbows in front of the bar on every rep.

Move the bar in the straightest bar path possible.

Perform a new set every 3:00. This will allow for about 2:30 of rest between sets.

Metcon (No Measure)


2 sets:

20 banded side-steps (moving right)

20 banded good mornings

20 banded side-steps (moving left)

10 single-leg glute bridges/leg


1) 2007 Games Event 1

2) Shoulder Press

3) Accessory I

2007 Games Event 1 (Time)

For time:

1000 meter row

then, 5 rounds:

25 pull-ups

7 push jerks (43/61 kg)
Stimulus & Goals

Hopper workout from the 2007 CrossFit Games.


Row in 3:30-6:00.

Pull-ups in 3-5 sets, reducing total volume if needed. Moderately loaded push jerks should always be unbroken.

Heavy on the grip and pulling strength/stamina.


Go slow on the row. The race won’t be 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.

Metcon (No Measure)


4 sets:

12 GHD glute hamstring raises

15 weighted sit-ups

20 banded side steps (moving right)

20 banded side steps (moving left)
In Accessory – I, see the video below for the GHD glute hamstring raises.

Use a DB or medicine ball for weighted sit-ups. Feel free to increase the load with each set.

On the banded side steps, keep your feet far enough apart to keep tension on the band the entire time. Double-looping the band may help.

GHD glute hamstring raises