Community Cup Event 2

Tuesday, June 10, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

10 Jumping Jacks

10 Air Squats

10 Scapular Pull-Ups or Ring Rows

10 Calorie Row

Movement Development – Overhead Squat Focus:

 Using PVC or light barbell:

5 Snatch Grip Push Press from behind the neck

5 Overhead Squat Hold in bottom position (with pause)

5 Tempo Overhead Squats (3 seconds down, pause, fast up)

3 Full-Speed Overhead Squats

Gymnastics Primer (based on athlete level):

3 Scapular Pull-Ups or

5 Ring Rows or

5 Chest-to-Bar Pull-Ups

Community Cup Event 2

Rookie

4 Rounds:

 Rounds 1 & 2:

10 Sit-ups

10 Overhead Squats (45/35 lb)

Max Calorie Row

Rounds 3 & 4:

10 Calorie Row

10 Overhead Squats (45/35 lb)

Max Ring Rows

This went pretty smoothly

Round 1 - 10+10+8 calories on the rower

Round 2 - 10+10+7 calories on the rower

Round 3 - 10+10+5 ring rows

Round 4 - 10+10+18 ring rows

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118 total reps

So far I have been enjoying the community cup programming.  It will see how I end up amongst the king of the "losers" contest.  Roughly 1000 men accepted invitations for the Rookie Category and about half of them have submitted some scores.  I am sitting in 348th with one event left to complete.  They can be done in any order at any time this week.