Like Fight Gone Bad—each rep counts as 1 point. Your total score is the sum of all reps across all 3 rounds. A good score is 300+ reps.

What's the rest between rounds?

1 minute rest between each of the 3 rounds. Use this time to recover and mentally prepare for the next round.

What order are the movements?

Burpees → Power Snatch → Box Jumps → Thrusters → Chest-to-Bar Pull-ups. This order repeats for all 3 rounds.

Why is it called Hope?

Hope was created as a fundraiser workout for breast cancer research. It was first performed in 2008 and has become an annual event at many CrossFit affiliates.

Hope

Rounds

Hope is a Fight Gone Bad-style workout created to raise money for breast cancer research. Athletes rotate through five stations, spending one minute at each, accumulating as many reps as possible. Three rounds with one minute of rest between rounds.

The CrossFit Girls Benchmark Barbell Gymnastics Cardio Chipper

The Workout

3 rounds of 5 movements, scored like Fight Gone Bad

1Burpees
2Power Snatch (75/55 lb)
3Box Jumps (24/20 in)
4Thrusters (75/55 lb)
5Chest-to-Bar Pull-ups

Equipment Needed

BarbellWeight platesBoxPull-up bar

Target Time

Beginner

25-30 minutes

Intermediate

18-24 minutes

Advanced

14-18 minutes

Strategy & Tips

Hope uses Fight Gone Bad scoring—1 rep = 1 point. You rotate through 5 stations spending 1 minute at each, trying to accumulate as many reps as possible. After 3 rounds, your total reps is your score.

Pace the first round conservatively to learn the movements
Burpees set the tone—aim for 15+ per minute
Power snatches should be quick singles or touch-and-go
Thrusters and box jumps are where you can push the pace
Chest-to-bar will fatigue quickly—start with small sets

Pacing

Each station is 1 minute with immediate rotation. There's a 1-minute rest between rounds. Aim for consistent reps across all 3 rounds rather than burning out early.

Scaling Options