Workout

Community Cup 2026, Workout 4
2 rounds for time of:
150 Double Unders
100 Air Squats
50 Alternating Dumbbell Snatches, 50/35 lbs

Workout

10 rounds for quality of:
3 Weighted Pull-ups, pick load
5 Seated Box Jumps

New Class Offering
Beginning Boys Gymnastics will meet on Wednesdays from 4:15-5:05pm
Athletes ages 5-8
Email Laurie @ laurie@crcossfitsantcruz.com for more info or to sign up
First class meeting on 8/12

Workout

7 sets for load of:
1 Squat clean + 2 Hang squat cleans

Rest day or make-up day

Workout

For time:
Run, 400 m
15 Snatches, 135/95 lbs
Run, 400 m
15 Clean & Jerks, 135/95 lbs
Run, 400 m

Workout

Complete as many rounds as possible with a partner in 21 mins of:
16 Weighted Step-ups, 35/25 lbs
16 AbMat Sit-ups
I go, you go alternating rounds with a partner

Workout

Tabata Ball Slam, 30/20 lbs
Rest 1 min
Tabata Seated Shoulder Press, 45/35 lbs
Rest 1 min
Tabata Bike Erg Calorie
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Jumping Pull-up

Rest day or make-up day

For time:
2 Bar Muscle-ups
2 Back Squats, 225/155 lbs
4 Bar Muscle-ups
4 Back Squats, 225/155 lbs
6 Bar Muscle-ups
6 Back Squats, 225/155 lbs
8 Bar Muscle-ups
8 Back Squats, 225/155 lbs
6 Bar Muscle-ups
6 Back Squats, 225/155 lbs
4 Bar Muscle-ups
4 Back Squats, 225/155 lbs
2 Bar Muscle-ups
2 Back Squats, 225/155 lbs

Workout

For time:
Bike Erg, 4000 m
Row, 2000 m
Run, 1600 m