Community Cup - Monday, June 9th, 2025
Community Cup
As mentioned last week we’ve decided to program the Community Cup workouts into our classes this week, as judges are not required.
However, as someone who use to run one of Canada’s Largest Functional Fitness Competitions I have had hard time with this, as it is, for those who earned an invitation to compete, still a competition.
For those of you who are registered to compete, and are submitting scores in the worldwide leaderboard, please hold yourself to the standard. DO NOT count reps that do not meet the standard. Every rep is earned.
For those who are competing, I will be taking a photo of the leaderboard each day, to be able to confirm scores in the back end, just like with the open judges sheets.
It will be your responsibility as an athlete to ensure that you are doing the workout under the right division. The class options for those who are not registered to compete will be the Advanced or RX option, through Rookie divisions.
I will post the workout information, and the movement standards on here, so if you’re doing the workouts as part of the registered competition: READ THEM please.
QUICK START RULES
Start standing tall with your back to the box.
At “go,” turn around and perform the required reps of box-overs for your competition tier.
Novice and Rookie athletes may jump OR step up to the box.
Advance and Intermediate MUST jump.
Next, perform the required reps of dumbbell snatches using the weight designated by your tier.
You do NOT need to alternate hands during the dumbbell snatches.
Then, perform the required reps of the gymnastics movement required by your competition tier.
Repeat this sequence for the duration of 20 minutes.
Your score will be the total number of reps completed within the 20 minute time cap.
MOVEMENT STANDARDS
For the Box Overs -
1. Each rep starts with both feet on the ground on the side of the box.
2. For Intermediate, Advanced, and Pro, a two-foot takeoff is required. For Rookie and Novice, athletes may step OR jump up to the box. A two-foot takeoff is NOT required.
For all athletes:
◦ A two-foot landing is NOT required.
◦ Both feet must touch the top of the box (unless the athlete chooses to jump over the box entirely).
◦ The athlete may face any direction during the box jump-over (a lateral orientation is OK).
◦ The athlete may jump over the box entirely. If so, they must pass over the box and not around it.
◦ Athletes MUST step down from the box.
3. The rep is credited when both feet touch the ground on the opposite side.
NO REPS
- Jumping off the box.
- Touching the box with your hands.
DB Snatch -
1. Each rep starts with both heads of the dumbbell on the ground.
2. Lift the dumbbell overhead in one motion.
3. The rep is credited when: Knees, hips, and elbow of the working arm are fully extended. The middle of the dumbbell is in line with or behind the body when viewed from the side. Athletes do not need to alternate hands after each rep.
The dumbbell and athlete should remain at least 5 feet away from the box for safety.
NO REPS
-Placing the non-working hand/ arm on the thigh or anywhere on the body.
-Touching only one head of the dumbbell to the ground or not touching the ground at all.
-Lowering the dumbbell before reaching full extension of the elbow, knees, or hips.
-Finishing with the dumbbell in front of the body.
HSPU
1. Each rep begins and ends in the lockout position with: Both hands touching the tape line. Any portion of the hands may be touching the line (fingers OK). Heels against the wall. Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending.
2. At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line. Pro athletes: Must complete strict handstand push-ups. Kipping is NOT allowed. Advanced athletes: May kip or perform a strict handstand push-up.
3. Each rep is credited when the athlete returns to the lockout position with: Heels on the wall. Arms, hips, and legs fully extended. Shoulders in line with the body.
NO REPS
- One or both hands coming off the designated tape line at ANY TIME.
- Not reaching the correct finishing position: Arms not extended. Hips not extended. Shoulders not in line with the body.
-Feet wider than the width of the hands at lockout.
HR PUSH UPS
1. Each rep begins with: Elbows locked out. Feet no wider than shoulder width. A straight body position that must be maintained throughout the push-up.
2. The chest (nipple line or above) and thighs must touch the floor. Then, the hands must be lifted completely off the ground.
3. Each rep is credited when the athlete returns to the lockout position with: Elbows locked out. The body in a straight, plank position.
NOTES:
The feet must remain in contact with the ground throughout the push-up.
NO REPS
-Not reaching full extension of the arms.
-Toes leaving the ground at any time during the movement.
-Not touching the ground with the chest.
Athletes who are competing these standards MUST be upheld.
As the 20 mins nears the end, make note of the time on the clock when you complete your last full round of the works, this will be your tiebreak time. Write it down and include it on your online leaderboard submission.
Congratulations and good luck, to those of you who earned an invitation to compete and registered for the first ever CrossFit Community Cup. As of the time of writing this blog there were 11 who earned the spot and opted to registered for it.
Monday, June 9th, 2025
Focus:
Shoulder Press
2 - 2 - 2 - 2
WOD:
Community Cup Workout 1
Advanced Division
20 min AMRAP
15 Box Jump Overs 24/20
10 DB Snatch 50/35
5 HSPU
Intermediate Division
20 min AMRAP
15 Box Jump Overs 24/20
10 DB Snatch 50/35
5 Hand-Release Push Ups
Novice Division
20 min AMRAP
12 Box Jump Overs 20/20
9 DB Snatch 35/20
3 Hand-Release Push Ups
Rookie Division
20 min AMRAP
12 Box Jump Overs 20/20
9 DB Snatch 35/20
3 Hand-Release Push Ups
Pro Division *This is not a class option
20 min AMRAP
15 Box Jump Overs 30/24
10 DB Snatch 50/35
5 Strict HSPU
Check back each night at 8pm for the next days WOD .
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