Community Cup Workout 2
The CrossFit Total
1-rep-max back squat
1-rep-max press
1-rep-max deadlift
Compare to 220810.
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Stimulus and Strategy:
Welcome to the second workout of the 2026 Community Cup — a throwback to the 2007 CrossFit Games. 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.
Today is benchmark heavy day: a heavy 1-rep back squat, shoulder press, and deadlift.
If you're signed up for the Community Cup, pay attention to the competition format. At "3, 2, 1 … go," you'll have up to three attempts to establish your 1-rep-max squat, resting as much as needed between attempts. You cannot take more than three attempts, and you're not required to take all three. Then establish a 1-rep-max press, followed by a 1-rep-max deadlift, using the same format.
If you're not signed up, take as much time as you need to find your heavy lifts. Start with a couple of 3- to 5-rep sets in each lift before moving to singles and finding your max for the day. Aim for the heaviest lift possible in each movement today — around 85% or more of your 1-rep-max. Plan strategic jumps in load to optimize your effort and preserve energy for all three lifts.
If you're signed up for the Community Cup, don't forget to log your scores.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
The Back Squat
The Shoulder Press
The Deadlift
CrossFit Total Demo From 220810
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Comments on 260814
109 Comments
bs 205
dL 225
total 505
Sp: 145 lb
Dl: 355 lb
Total: 795 lb.
Total:
Sp: 145 lb
Dl: 355 lb
Total: 795 lb.
Total:
BS: 110
Press: 55
Deadlift: 140
Total : 305kg
Strict Press: 30 kg PR
Deadlift: 85 kg PR
CrossFit Total: 182,5 kg
800lb Rx. Squat: 295 Press: 140 DL: 365 Gave it all on all three movements. Despite modest numbers the 800 must've been the heaviest in the last 6-7 years.
BS: 405lb PR🤌
SP: 200lb PR🫡
DL: 405lb (time capped)
39 / M / 5'9" / 144lbs
BS 220
SP 100
DL 245
Total 565
BS - 120kg
Press - 50kg
DL - 160kg
Next time go for 55kg on press and 165kg on DL
Press-160
Deadlift-385
Total=860
Bw=162
SP 110 lb 🥴
DL 265 lb (matched PR)
Total: 610 lb
50 kg strict shoulder press
120 kg dead lift
total: 260 kg
Bs-275
sp-165
dl-385
=825
Cannot believe this was my first time doing this and I messed it all up.
Total Time Cap 18mins (6mins per movement)
Total: 350kg / 772lbs
Missed loads of lifts and this threw me 🫣.
125kg
75kg
155kg
Total 355kg
125 lb strict shoulder press
335 lb dead lift
= 755 lb CrossFit total
135 press
385 deadlift
Total=820
405 squat
205 press
415 deadlift
pretty worn out by the time i got to the deadlift, so that was way short of what i wanted.
38m, 230
125 press
405 deadlift
Total: 895
305 back squat / 125 press (PR) / 365 deadlift – TOTAL = 795
165
345
105 press
250 deadlift
155
335
Worked to about 95%.Feeling old and week but thankful I’m healthy
305
175
405
145 press
335 DL
Did 3 sets of 15 reps-DB goblet squat, DB DL-35#, elevated push ups & angled stall bar "climbs"from bottom to middle rung,
Should have posted earlier…this morning
Back squats 5-5-5-5-5
165-185-195-200-165#
DB Shoulder press 10-10-10-10-10
20s-25s-25s-25s-22.5s#
140 press
315 deadlift
105 strict press
285 dead lift
185 Strict Press
410 Deadlift
900
215 back squat
130 strict press
265 deadlift
365 back squat
145 struct press
475 deadlift - i missed 500.
BS: 305
Press: 150
DL: 385
Only did a warmup, stretching and bar path work with an empty BB. Calling it an unplanned active rest day.
Some real beastly numbers put up on mainsite today!
BS: 275-320-335(PR)
Sh. P: 125-140-145
DL: 410-450-465 (tied PR)
Total: 945 lbs
I admittedly skip this one half the time it comes up, so my data is old, but I’m positive this was my highest score.
Wow! Great job, Coastie!
Shoulder press: 155
Deadlift: 365
Had to lift quickly today. No warm up and lifted 3-4 attempts at each lift.
795
275+155+365 (365 felt easy but 395 did not)
kinda depressing, I hit my last tested numbers on the first 2 and decided to stop thereto save energy for a 400+lb deadlift but I’m also on 3 hours of sleep and a total of about 12 hours for the week. Didn’t expect much until I hit the first 2 successfully. could’ve probably done more on squat but not sure about the press.
Dad PR’d with 316 in the total.
103lbs on back squat, 60lbs on strict press, and 153lbs on deadlift! Might’ve gone for more if we had more time!
47yo/180lbs/176cm
Dad: 70yo
Press 37kg
Deadlift 105kg
232 kg
Press: 195
Deadlift: 405
Press: 165
Deadlift: 530
Total: 1,060lbs
Back squat #125
Shoulder press #95
Deadlift #195
Didn’t feel strong today.
Shoulder press 35 kg
Deadlift 85 kg
Total 192,5 kg
Shoulder Press: 145 lbs
Deadlift: 365 lbs attempted 405 for 5 lb PR but didn’t get it.
Total 810 lbs
Sq- 285#
Sp- 145#
DL - 365#
Total- 805#
Sq - 295#
Press: 50 lbs
DL: 145 lbs
Press: 185
Deadlift: 385
Shoulder press: 155lbs
Deadlift: 315lbs (didn’t have any more plates)
BS - 315
Press - 170
DL - 365
Press: 65kg
dl: 150kg
Tot 315 kg
Time: 25:20
BS 350
SP 185
DL 435
Press: 120-140-150
Deadlift: 300-345-365(f)
Total: 815
Shoulder press: 72,5kg
Deadlift: 160kg
I feel like I left something in the tank on back squats.
Much more recent compare-to is 250820.
Shoulder Press : 140
Deadlift : 320
Total : 765
P = 95
D = 305
Total = 605
Strict press 75 kgs
Deadlift 170kgs
Total 380kgs
Strict press 75 kgs
Deadlift 170kgs
Total 380kgs
BS 140, SP 82, DL 170 Total 392 Kg
That's got to be close to the BW on the presses. Sick!!!
* Strict press: 70 kg
* Deadlift: 180 kg
* CrossFit Total: 380 kg
BS 315
SP 155
DL 325
Total 795
Back Squat 355 PR
Strict Press 105
Dead Lift 365
Total 825
SP-75kg
DL-190kg
shoulder press 145
deadlift 405 por
905 total
P. 155 #
D. 300#
700# total
Hip flexor and shoulder discomfort.
BS 110kg (pr)
SP 55kg (pr)
dead 160kg
total 325kg (717 lb)
Beginner option:
Back Squat 205- lbs
Shoulder Press 135-lbs
Deadlift 256- lbs
Completed at the Y in the morning. Did sets of 5, sets of 3, then started singles. Did not cap myself at three attempts, just kept going with singles until I felt I hit the max or failed the attempt
BS: 335 lbs
SP: 165 lbs (failed trying 170 for three attempts)
DL: 415 lbs (PR)
Total: 915 lbs
335 lbs and 165 lbs tie PR's, I think, so all in all it felt like a good effort.
2022 - BS - 315 lbs, SP - 165 lbs, DL - 405 lbs = 885 lbs
2021 - BS - 300 lbs, SP - 155 lbs, DL - 375 lbs = 830 lbs
Dang James, after a hero WOD Thursday no less. 👊🏽
M 58yo 230lbs. total 955lbs
BS 230 (needed one more round for 255)
Press 105 (finally over 100)
Deadlift 255 (should've done 270+)
55.5kg pr
140kg
-10 ring T2B
-10 DB thrusters (20’s)
-300 m run
6 rds+7 reps
-garage sale this weekend; so cameup with my own workout today
Cf total
Back squat 215-225-235
Press 95-100-105(f)
Deadlift 255-265-275
Total 610.
Couldn’t find the timing on the web site so did this as:
Take 5 minutes to warm up a movement,
3 attempts done on the 2:30.
So minutes 0-5 warm up back squat,
5-7:30-10 - 3 attempts
10-15 - warm up press
15-17:30-20 - 3 attempts press
20-25 warm up deadlift
25-27:30-30. 3 attempts back squat.
That worked for me.
Nice work, bb
That’s super, BB.
Backsquat 165
Press 115
Deadlift 205
Back squat (from the floor) 185 lbs
Press (from the floor) 155 lbs
Deadlift 275 lbs
125 backsquat PR
80 press PR
135 deadlift
Press 65
Deadlift 185
Total- 395
Press 65kg (PR)
DL 127,5kg (do not have more plates at my home gym😀)
Back squat- 380 lb
Press- 190 lb
Deadlift- 435 lb
Total= 1,0005
Legs where still really sore from Wednesday lunges 🥵
strict press - 34kg (PR)
deadlift - 93 kg
Loaded barbell with weights, did one rep, done. 👎
Press 135, squat 225, dead lift 275.
1-rep-max back squat - 142.5kg (pb)
1-rep-max press - 85kg (pb)
1-rep-max deadlift - 175kg
Total: 402.5
BW - 185lb
Squat - 355lb
Press - 175lb
Deadlift - 405lb
Total - 935lb
71kg
42kg
100kg
M43
255/140/285
40 kg
53 kg
60 kg
145 kg
SP: 90kgs
DL: 220kgs
65 kg
157,5 kg (keine plates mehr :))
51yr/F/5'1"/75kg
Backsquat: 100 kg
Strict press: 40 kg
Deadlift: 110 kg
Total: 250 kg
Press: 60kg
Deadlift: 130kg
Press:125
Deadlift:315
Total: 730lbs