IT'S FRIDAY AND WE'RE DOING THE LAST OF THE COMMUNITY CUP WODS

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🟧 Community Cup Workout 4

Workout:

2 rounds for time:

- Jump rope reps by level

- Air squats by level

- 50 alternating dumbbell snatches at level load

Level Prescriptions:

• L10: 150 Double-Unders, 100 Air Squats, 50 Alternating Dumbbell Snatches at 50/35 lb.

• L9: 150 Double-Unders, 100 Air Squats, 50 Alternating Dumbbell Snatches at 50/35 lb.

• L8: 150 Double-Unders, 100 Air Squats, 50 Alternating Dumbbell Snatches at 50/35 lb.

• L7: 150 Double-Unders, 100 Air Squats, 50 Alternating Dumbbell Snatches at 50/35 lb.

• L6: 225 Singles or 75 Double-Unders, 100 Air Squats, 50 Alternating Dumbbell Snatches at 50/35 lb.

• L5: 225 Singles or 75 Double-Unders, 100 Air Squats, 50 Alternating Dumbbell Snatches at 35/20 lb.

• L4: 150 Singles or 50 Double-Unders, 75 Air Squats, 50 Alternating Dumbbell Snatches at 35/20 lb.

• L3: 150 Singles or 50 Double-Unders, 75 Air Squats, 50 Alternating Dumbbell Snatches at 35/20 lb.

• L2: 50 Singles, 50 Air Squats, 50 Alternating Dumbbell Snatches at 20/10 lb, or lighter if needed.

• L1: 50 Singles, 50 Air Squats, 50 Alternating Dumbbell Snatches at 20/10 lb, or lighter if needed.

Class Scaling Notes:

Use the official CrossFit level first. For non-registered athletes, choose the level that keeps jump rope and squat standards clean while preserving steady dumbbell work.

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WARMUP

• Tabata Body Drags + Broad Jumps (keep your lid with you as you jump)

• 1 min Plank Each Side (4 min total)

2 Rounds of Cindy

• 5 pullups / ring rows

• 10 Pushups

• 15 Air Squats

• 30 pullovers + Seated GM + Squat therapy

General warm-up:

2 rounds: -

- 8 hip hinges

- 8 scap push-ups

- 6 empty-bar deadlifts

- 5 strict presses or push presses

- 5 ring rows or strict pulling reps

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Strength

Behind the Neck Presses

• 5 sets of 5 Reps -

Build up slowly - Do not go beyond a comfortable depth - these are one of those movements that require time and patience.