CrossFit Brandon, FL

Header Woman

Why The CrossFit Hopper Model Is Broken

Why The CrossFit Hopper Model Is Broken

“What Is the Hopper Model?

For those unfamiliar with the hopper model, it relates to selecting workouts at random. No program architecture exists, and workouts are scheduled based on the whim of the programmer with a “one size fits all” mentality. This method is a recipe for disaster for the individual who is deconditioned and/or orthopedically compromised. It should be obvious that the hopper model flies in the face of the coach’s creed of “do no harm.”

Risk Mitigation

The easiest way to mitigate risk is by conducting an initial movement evaluation and orthopedic screening.

If a client shows gross deficiencies, provide him or her with a prohibited movement matrix and a corrective exercise protocol

Planned Recovery

One example of how I program is by categorizing strength training based on CNS fatigue.

My clients train hip dominant (highest strain) strength and power movements (deadlift, power clean, clean, and snatch) on Monday, assuring an athlete is fresh from a weekend of rest.

The CNS load diminishes as the week and training volume progresses.



Our clients are required to show proficiency in the foundational lifts: (deadlift, back squat, shoulder press, and bench press) befoore advancing to the transition to power:(power clean, front squat, and push press) and power movements (clean, jerk, and snatch).

CrossFit, hopper, programming, periodization, random, rpe, strength

Energy System Training

Variations in aspiratory capacity, prior injury, anthropometrics, dysfunction, and bodyweight all make it virtually impossible.

Scaling with RPE

A better way to assure your client receives the prescribed stimulus is to use a rate of perceived exertion (RPE) chart (see below). 

Consistent Strength Training

By repeatedly programming the foundational lifts we supply clients with sufficient stimulus to improve and accurately express their true strength. This is not achieved by randomly injecting a one-rep max every third week of a training cycle.”

An Interview by our very own Eric Auciello(Courtesy of )
Read the rest here:

Comments are closed.