2026 Community Cup Workout 4

2 rounds for time of:
150 double-unders
100 air squats
50 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

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Stimulus and Strategy:
Welcome to the fourth workout of the 2026 Community Cup, created by Corey Waltz from Iron House CrossFit. If you're signed up for the Community Cup, perform the variation for your level — this year, you're also welcome to compete at a level above your own if you choose. If you're not signed up, scale the workout to fit your needs and capacity.

This is a longer, stamina-based effort. Aim for a smooth, constantly moving pace from start to finish. Dumbbell loading should be light to moderate, allowing at least 10 reps every time you pick it up. Advanced athletes not signed up for the Community Cup can challenge themselves with a heavier dumbbell.

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

Intermediate option:
2 rounds for time of:
75 double-unders OR 225 single-unders
100 air squats
50 alternating dumbbell snatches

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
2 rounds for time of:
50 single-unders
50 air squats
25 alternating dumbbell snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Double-Under
The Air Squat
The Dumbbell Power Snatch
The Single-Under

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