Community Cup Workout 1

For time:
1,000-meter row

Then,

5 rounds of:
25 pull-ups
7 shoulder-to-overheads

♀ 85-lb barbell
♂ 135-lb barbell

Compare to 200925.

Post time to comments.

Stimulus and Strategy:
Welcome to the first workout of the 2026 Community Cup! This workout comes from the 2007 CrossFit Games and is a hopper-style workout, meaning the movements were pulled at random to create a workout at the first Games. If you're signed up for the Community Cup, perform the variation for your level. If not, scale to fit your needs and capacity.

The row at the start is a trap — find a pace that lets you get off the rower and go straight into the 5 rounds. We're not adjusting the row distance for women, since it wasn't adjusted in 2007; to maintain the workout's integrity, men and women complete the same distance. All athletes should be off the rower in under 6 minutes.

This is a pull-up workout with 125 total reps in the Rx'd version, so strategy matters. Complete each set of 25 reps in 5 sets or fewer, with no singles and no sets under 3 reps — think 15/10, 10/8/7, 8/7/5/5, or 5/5/5/5/5 if needed.

For the push jerks, loading is on the lighter end of moderate — every round should be unbroken. If you think you could hit 10 reps before breaking, the weight is right; if you think you could hit 15, it's too light.

If you're signed up for the Community Cup, don't forget to log your scores.

Intermediate option:
For time:
1,000-meter row

Then,

5 rounds of:
15 pull-ups
7 shoulder-to-overheads

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
1,000-meter row

Then,

5 rounds of:
10 ring rows
7 shoulder-to-overheads

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing
The Kipping Pull-Up
The Push Press
The Push Jerk
The Ring Row

Find a gym near you:
View the CrossFit map