The CrossFit Community Cup workouts are on Monday, Tuesday and Wednesday. If you signed up for the CrossFit Open and submitted your scores, you are able to participate in the online in-affiliate competition. You were most likely assigned a level ranging between Rookie, Novice, Intermediate, Advance and Pro and the workouts are tailored to match your level assigned.
• Monday starts the week off with the 1st Community Cup workout. This WOD is a 20 minute AMRAP of box jump overs or step overs, dumbbell snatches and handstand push-ups or hand release push-ups.
• Tuesday is the 2nd workout and it is complete as many reps as possible of the following: 3 intervals of 2 minutes of work, 1 minute of rest and the last interval being 3 minutes of work. The first two intervals are toes to bar or sit-ups, overhead squat and max calories on the rower. Then the last two intervals are calories on the rower overhead squats and max bar muscle-ups or a variation of pull-ups.
• Wednesday is the 3rd workout and it is, in 20 minutes establish a 1 rep max front squat and hang power clean.
• Thursday look to complete a for time style workout consisting of running, ring dips, deadlifts and DB step-ups.
• Friday’s WOD is a 15 minute EMOM where our goal is to complete a round of burpees and wall balls each minute for as long as possible within that 15 minutes.
• Saturday finishes the week up with a 20 minute AMRAP of rope climbs, running, AbMat sit-ups and kettlebell swings.
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