Monday
Rx
3 rounds for time:
600/750-m row
50 AbMat sit-ups
25 box jump-overs (24/30 in)
Score: Total time
Intermediate
3 rounds for time:
500/600-m row
40 AbMat sit-ups
25 box jump-overs (20/24 in)
Score: Total time
Beginner
3 rounds for time:
300/400-m row
20 AbMat sit-ups
15 box step-up overs (12/16 in)
Score: Total time
Tuesday
Community Cup Workout 2 | CrossFit Total
Benchmark
Rx/Intermediate/Beginner
For max load:
1-rep-max back squat
1-rep-max press
1-rep-max deadlift
Score: Load
Wednesday
Rx
2 rounds for total reps:
On a 3:00 clock:
500-m Any Machine
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
500-m Any Machine
Max handstand push-ups
1:00 rest
On a 3:00 clock:
500-m Any Machine
Max DB goblet squats (35/50 lb)
1:00 rest
Intermediate
2 rounds for total reps:
On a 3:00 clock:
500-m Any Machine
Max chin-over-bar pull-ups
1:00 rest
On a 3:00 clock:
500-m Any Machine
Max pike push-ups
1:00 rest
On a 3:00 clock:
500-m Any Machine
Max DB goblet squats (20/35 lb)
1:00 rest
Beginner
2 rounds for total reps:
On a 3:00 clock:
300-m Any Machine
20 ring rows
1:00 rest
On a 3:00 clock:
300-m Any Machine
20 push-ups from the knees
1:00 rest
On a 3:00 clock:
300-m Any Machine
20 DB goblet squats (10/15 lb)
1:00 rest
Thursday
Rx
For time with a partner:
40 shuttle runs
20 walking lunge shuttles
100 toes-to-bars
– Each shuttle is 25 ft down and back.
– Complete the work in any order. One partner works at a time.
Score: Total time
Intermediate
For time with a partner:
40 shuttle runs
20 walking lunge shuttles
100 knees-to-chest height
– Each shuttle is 25 ft down and back.
– Complete the work in any order. One partner works at a time.
Score: Total time
Beginner
For time with a partner:
20 shuttle runs
10 walking lunge shuttles
100 hanging knee raises
– Each shuttle is 25 ft down and back.
– Complete the work in any order. One partner works at a time.
Score: Total time
Skill Work
Post-workout accessory
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
Friday
Rx
For time:
400-m farmers carry (35/50 lb)
right into …
10 rounds:
5 burpees
1 rope climb (15/15 ft)
Score: Total time
Intermediate
For time:
400-m farmers carry (20/35 lb)
right into …
10 rounds:
5 burpees
1 rope climb (12/12 ft)
Score: Total time
Beginner
For time:
200-m farmers carry (15/20 lb)
right into …
10 rounds:
4 burpees
2 pull-to-stands
Score: Total time
Skill Work
Post-workout accessory
3 sets:
12 single-leg KB or DB deadlifts/leg
– Rest as needed between sets.
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