Workout Description

Why This Workout Is Very Hard

For the average CrossFit athlete, 2007 Hopper is Very Hard because Push Jerk at up to 135 lb and Pull-Up meet a roughly 14:32 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Only experienced athletes are likely to preserve every Rx standard.

Benchmark Times for 2007 Hopper

• Elite: <11:04
• Advanced: 12:14-14:08
• Intermediate: 16:07-18:00
• Beginner: >29:15

Training Focus

This workout develops the following fitness attributes:

• Stamina (6/10): The repeated work around Push Jerk at up to 135 lb and Pull-Up scores 0.6 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Speed (6/10): The 14:32 scoring window and 3 movements score 0.6 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
• Endurance (4/10): 2007 Hopper scores 0.4 for endurance because its 14:32 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Strength (4/10): External loading and force demands score 0.4 for strength. The prescription reaches about 135 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Power (3/10): Push Jerk drive a 0.3 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
• Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.

Movements

• Row
• Pull-Up
• Push Jerk

Scaling Options

Reduce Push Jerk to a load that permits crisp small sets without failed reps. Reduce monostructural distance or calories to roughly 70-80%.

Scaling Explanation

Choose options that keep the athlete working in the moderate-duration domain without prolonged failure. Preserve the primary challenge of Push Jerk at up to 135 lb and Pull-Up, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

2007 Hopper is intended as a moderate-duration test centered on Push Jerk at up to 135 lb and Pull-Up. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break Push Jerk at up to 135 lb and Pull-Up before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

L5 is anchored near 18:00 for an average Rx athlete, allowing realistic set breaks and transitions around Push Jerk at up to 135 lb and Pull-Up. L10 targets 10:48 with deliberate pacing, near-unbroken skill work, and minimal transition loss.

Modality Profile

Counting each unique movement once, G includes Pull-Up; M includes Row; W includes Push Jerk. That produces G 40%, M 30%, and W 30%.

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