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 25 feet down and 25 feet back.
♀ 95-lb barbell
♂ 135-lb barbell
Post reps to comments.
Stimulus and 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.
Intermediate option:
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 25 feet down and 25 feet back.
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
For total reps:
As many reps as possible in 4 minutes of:
7 shuttle runs
9 sit-ups
Max PVC power snatches
Rest 2 minutes
As many reps as possible in 4 minutes of:
7 shuttle runs
9 sit-ups
Max PVC overhead squats
Rest 2 minutes
As many reps as possible in 4 minutes of:
7 shuttle runs
9 sit-ups
Max PVC squat snatches
One shuttle run is 25 feet down and 25 feet back.
Resources:
Shuttle Run Tips
The Kipping Toes-to-Bar
The Power Snatch
The Overhead Squat
The Squat Snatch
The AbMat Sit-Up
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Comments on 260821
88 Comments
14,16, 7 = 37. Toes to bar getting better but was more like toes to chest level. Rough.
21 reps
*only did 10 TTB
2nd interval
15 reps**used just the BB
Did 15 TTB
12-20-9 not Rx. Used 115lb barbell which is Rx for my level. Had about 1:40-1:50 to do barbell in all rounds. T2B 11+10/12+5+4/13+8 but the last 4 reps were not kipping. Snatches all singles. Had a failed rep on power snatches. OHS 13+7. Power snatched into the first set of OHS but then did a clean and behind the neck press into position which took a long time. Power snatches should have been better, but the squat snatches went better than expected. Overall a fun WOD.
8/5/0
10-5-8 - cleans still hurt
Intermediate Scale, 19 power snatch / 20 overhead squat / 9 squat snatch. Broke T2B 10-5 each round.
Day 142 post-surgery.
53m/5'10"/185
11 15 5 total 31
Rx scheme, 45kg load
9/9/5
13-12-10
15
16
16
Intermediate
16-19-12
13
6
5
8
8
4
T2B got me 🥲
TTB got me. 9-10-3
PS 08
OS 06
SS 02
57 yo M/ 5'9"/ 148 lbs
10 PS + 9 OHS + 8 SS = 27
Intermediate scale
Rx 58 reps
*Power Snatch = 20 reps
*Overhead Squats = 24 reps
*Squat Snatch = 14 reps
*7/7/7 on all Toes to Bar.
*Singles on Power and Squat Snatches.
*10/10/4 on Overhead Squats.
*That hurt! Tough combo! Well programmed!
Beast mode, Derek! This was tough.
10 shuttle run
10 toe to knee
40 Power snatch with 35lbs olympic bar
95lb barbell
12
5
3
Modified for ongoing restrictions:
1 minute KBS 35#/21 K2C.for each round with 1)max DB PS-35#:42, 2)max OHS-15# bar:48, 3) max squat clean-35# KB:40
Awesome job!
Still amazing. Way to go, Favo!
Rx
13+11+6
Should have done better. Still sore and fatigued from the last week.
That's still really good at that BB weight!
8/10/4
M53/77kg/175cm
22/10/25=57 total
Scaled barbell 23kg=50lb
Bed technical skills for snatches
Ohs 27
Sq snatch 14
Rx version/scaled barbell 95lbs
PS-18
OHS-15
SS-9
Intermediate: 10, 10, 6 = 26 total reps
completed in the garage gym in the AM. RXd reps, but went with intermediate weight (95 lbs) to hit the intended stimulus.
Power Snatch - 24 reps
OH Squat - 17 reps
Squat Snatch - 9 reps
broke all TTB into 3 sets of 7. had about 1:45 each time to do the barbell work, but didnt help to be out of breath for the OHS and SS as I really need to focus on those lifts to avoid injury, even at the lighter load!
Good work!
20’ AMRAP:
-3’ run (5.0 on treadmill)
-10 DB rows (5 each side/35 lb DB)
-10 incline push-ups off bench
-15 goblet squats (35 lb DB)
4 rds plus 2’ run in 5th rd
PSn - 21
OHS - 27
SSn- 11
V-ups instead of T2B
65# barbell
Funny story…I thought it was 25 YARDS. So the first round only had 20 seconds to lift. We realized and changed for rounds 2 & 3 and then redid round 1 at the end. Oh well. Great driveway workout with the fam!
For total reps, complete 3 rounds of as many reps as
possible in 4 minutes of:
10 shuttle runs (50 feet)
15 toes-to-bars
In the time remaining, complete the following:
Round 1: As many snatches as possible
Round 2: As many overhead squats as possible
Round 3: As many squat snatches as possible
Time cap: 16 minutes
Rest 2 minutes between rounds.
One shuttle run is 25 feet down and 25 feet back.
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)
Shuttle run distance miscalculated on first round
20 lbs.
Leg lifts
22 barbell reps
All bar work: subbed 1-arm 30-lbs dumbbell, snatches alternating, OHS alt every 3
22+16+15 = 53 DB reps (+30 +63 = 146 total)
T.U.P., scaled
power cleans, 95#
pull-ups
front squats, 95#
pull-ups
PCs and FS 15-12-9-6-3
PUs 12-9-6-6-3
17:05
63/5’8”/163
Thanks for the idea, James. And peace to Michael Simpson’s family, friends, and teammates.
Hell yeah Jim! HERO Thursday's go on!
Great job, Jim!
R1 - 10
R2 - 12
R3 - 6
M/39/6’1/225
62.5kg barbell
105 reps in total
no break on shuttle runs
cut TTBs in two 11-10 in all three sets
4 power snatches
6 OS
2 Squat snatches
20/25/11 Rx’d
Why was that soooooo bad!!!! 😩
Great job from where I sit! That said, this was fairly rough!
I agree! Legs were immediately blown and then the lungs! I was NOT ok for a little while after this.
Intermediate
14+16+8 = 38
M 33yo / 101kg
beginner option
40/40/27
Intermediate- (75lb)
20 PS, 20 OHS, 10 SS = 50 reps
Decided to go with 75lbs during warmup based on how the body was feeling while ensuring good technique and making volume a bit higher priority over load. Did a few PS reps at 95lbs afterward. Shuttles took roughly a minute and broke the TTBs 5/5/5 each round (21 each was just too high today).
Power snatch:14
OHS:20
Squat snatch:8
41 total
36 total
41 total
36 total
15kgs
Round 1 power snatch 26
Round 2 OHS 18
Round 3 snatch 12
2 min rest between rounds
500m echo bike no arms
21 strict t2b
Power snatches- overhead squats - squat snatches @95#
8-14-5. 27 total.
Warm up.
E 1:30 x 7.
Complex power snatch- overhead squat - squat snatch
75-85-95-105-115-120-125.
Great work, BB!
51 reps
Beginner
power snatch 4
overhead squat 20
squat snatch 20
Beginner option:
For total reps: 54
15- lb bar
3 Rounds - 4 min work / 2 min rest
.25 mile elliptical
30 sit ups
5 Power Snatch 60lb
Knees-elbows
Power snatch, shoulder squats, snatch-shoulder-squats
36,48,30
3 rounds 35# bar
10 shuttle runs
15 K2C 10, 5
Snatch combos16, 16, 12=44
3 rounds in 4 min ea
10 shuttle runs
15 knee raises or vsit
95# power snatch 10
PVC overhead squat 10
PVC squat snatch 10
Intermediate
106 reps
Round 1 79 total reps
Round 2 75 total reps
Round 3 65 total reps
Been so long since I did anything snatch related. Weight felt light. Technique scary.
115lb
6 Power Snatch
12 OH Squat
3 Squat Snatch
95 reps
35/25/16
too hard, too optimistic...
Intermediate
113 reps
21 toes
14/12/9 30kg power snatch (no oh squat element)
30 kg
25
36
16
Intermediate, 40 kg
30/31/28
rx/98
32/34/32
max/5
10 shuttle sprints
21 V-Ups
Kn snatches (40lb)-11reps / Air Squats-29 reps/ kb goblet Squats(40lb) - 20 reps