Community Cup Workout 3
For total reps:
As many reps as possible in 4 minutes of:
10 shuttle runs
21 toes-to-bars
Max power snatches
Rest 2 minutes
As many reps as possible in 4 minutes of:
10 shuttle runs
21 toes-to-bars
Max overhead squats
Rest 2 minutes
As many reps as possible in 4 minutes of:
10 shuttle runs
21 toes-to-bars
Max squat snatches
One shuttle run is 7.6 m25 feet down and 7.6 m25 feet back.
♀ 43 kg95-lb barbell
♂ 61 kg135-lb barbell
Post reps to comments.
stimulus & strategy
Welcome to the third workout of the 2026 Community Cup, programmed by Austin Begiebing and Justin Cho of CrossFit Milpitas. If you're signed up for the Community Cup, perform the variation for your level. Remember, this year you can choose to compete in a level above your own. If you're not signed up, scale the workout to fit your needs and capacity.
This is an interval-style effort. Aim to have at least 1 minute to complete max reps in each interval. Choose a moderate barbell load that allows for quick singles — advanced athletes may be able to perform touch-and-go reps.
If you're signed up for the Community Cup, don't forget to log your scores.
scaling
For total reps:
As many reps as possible in 4 minutes of:
10 shuttle runs
15 toes-to-bars
Max power snatches
Rest 2 minutes
As many reps as possible in 4 minutes of:
10 shuttle runs
15 toes-to-bars
Max overhead squats
Rest 2 minutes
As many reps as possible in 4 minutes of:
10 shuttle runs
15 toes-to-bars
Max squat snatches
One shuttle run is 7.6 m25 feet down and 7.6 m25 feet back.
♀ 65-lb barbell
♂ 95-lb barbell