Community Cup Workout 3 - Friday, June 13th, 2025
Community Cup Workout 3
The final workout of the Community Cup is the same for all the divisions. You will have 20 mins to find a 1 RM Front Squat, and a 1 RM Hang Power Clean.
The Standards and workout description can be found here.
A couple things to note:
The Hang Power Clean, can not be a squat. It' must be a caught in the power position.
No lifts will count after the buzzer. Even if a lift is started before the 3,2,1 of the final countdown, it will not count unless it is completed fully before the final buzzer.
This week, we’ve been talking a lot about integrity in movement. But let’s be honest, this isn’t really a new conversation. It’s something that’s always been part of how we coach at CrossFit Indestri.
We often refer to movement standards in the context of competition, and yes, that’s where they’re enforced most visibly, but they didn’t start there. Standards of movement have been part of CrossFit from the very beginning. They’re one of the things that set CrossFit apart from every other fitness program, and what helped Greg Glassman to make fitness measurable. But it’s only possible to measure your fitness if there’s a clear standard to measure against. If we’re not holding ourselves to clear, consistent movement standards, then how do we know if we’re actually improving?
Let’s Take “Karen” as an Example:
150 Wall Balls for time.
The standard is a full depth squat (crease of the hip below the top of knee), with the ball hitting the 10'/9' target using a 20/14 lb ball.
If you do the workout, but:
You don’t squat to depth
You miss the target or short the wall
And you count every rep anyway
You might walk away with a time of 7 minutes.
Fast forward 6 months. You redo Karen, as we often do, but this time, you hit the target every rep, you squat below parallel every time, and you hold yourself to the full standard.
Your time might be 12 minutes.
It might feel like you’ve gone backwards, but the truth is, you're fitter now, you just did the harder version of the workout, the right way. That’s one of the reasons why standards matter.
It’s not about perfection though, it’s about progress.
And we know that not everyone can hit every standard. Maybe it’s because of mobility, an injury, or something else, and that’s okay. We’re working with those athletes individually to help them move toward those ranges as best as they can. Integrity in movement doesn’t mean perfection, it means being honest about where you are and giving your best effort within that.
The reason we keep talking about it.
Yes, you’ve probably heard us talk about movement standards hundreds of times.
But someone in class this week might be hearing it or reading it on the blog for the first time.
This blog is one way we speak to our whole community. Whether you’ve been with us for five years or five days, this is a space to revisit the basics, learn something new, or be reminded of why we do things the way we do. We were all new once, and we all had to learn the “why” behind CrossFit’s ethos the same way.
And with that…
We don’t test 1RMs often. So today, go have fun, lift heavy, challenge yourself, move well, and hold yourself to a standard you’re proud of.
Friday, June 13th, 2025
Focus:
Front Squat + Hang Power Clean prep
WOD:
Community Cup Workout 3
20 mins to establish :
1 RM Front Squat
1 RM Hang Power Clean
Check back each night at 8pm for the next days WOD .
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