Wednesday August 26th

This is CrossFit Community Cup workout. I've seen a lot of video online of people completing this workout already.
I've seen a lot of really bad air squats.
Let's not be that gym. Focus on your air squats today. Everyone's goal should be to leave here with a better air squat
Don't rush through these. Be smooth and methodical. If your coach says get lower, its to help you improve, not to pick on you.

General Warm-Up
2:00 Cardio Choice
-
2 Sets:
:20 Hip Flexor Stretch per side
8 Bootstrap Squats
8 Alternating Scorpions
10 Alternating Arm Swings
8 Back Slaps

2 Sets:
10 Air Squats (Pause at the Bottom, Elbows Inside Knees)
8 Glute Bridge Hold w/ :02 squeeze at top
:20 Hollow Hold

Specific Warm-Up

Double Under and Snatch Prep
:30 Single Under Practice (Relaxed wrists, consistent cadence)
:30 Penguin Jumps (Double wrist rotation timing without the rope)
10 High Jump Single Unders, practicing staying tall and tight, slowing down cadence of the rope before working into tapping the ground twice with the high jump.
2 x 10 Double Unders or 20 Single Unders (Finding rhythm, not chasing reps)

-
2 Sets:
8 Alternating Dumbbell Snatch @ Warm-Up Loads (Smooth, controlled cycling mechanics)
8 Smooth Air Squats

Workout Prep / Primer

1 Round @ Pace:
30 Double Unders or 50 Single Unders
10 Air Squats
6 Alternating Dumbbell Snatch @ Working Loads

Use this to confirm rope strategy, squat rhythm, and dumbbell load before "Community Cup E4" begins.

Conditioning
"Community Cup E4"
For Time:
2 Rounds:
150 Double Unders
100 Air Squats
50 Alternating Dumbbell Snatches

Time Cap: 18:00

Score = Time
Dumbbells: 50/35lb (22.5/15kg)

Level 2:
2 Rounds:
100 Double Unders
100 Air Squats
50 Alternating Dumbbell Snatches
Dumbbells: 50/35lb (22.5/15kg)

Level 1:
2 Rounds:
200 Single Unders
100 Air Squats
50 Alternating Dumbbell Snatches
Dumbbells: 25/15lb (12/7kg)

Masters 55+:
2 Rounds:
100 Double Unders or 200 Single Unders
75 Air Squats
50 Alternating Dumbbell Snatches
Dumbbells: 30/20lb (14/9kg)

Hotel Gym / Travel:
As Prescribed
Dumbbells: heaviest available

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 12:30-17:30

Stimulus: Leg Stamina / Hip Extension
RPE: 8.5/10

Primary Objective: Consistent squat tempo across both rounds of 100 air squats without stopping.

Secondary Objective: Unbroken dumbbell snatches each round, or one planned break maximum for athletes who have any doubt on the rope.

Workout Strategy

- Manage the double unders with a clear rope strategy before the clock starts: athletes who are confident on the rope should push unbroken, while everyone else should plan one or two intentional breaks rather than stumbling through and spiking the heart rate heading into 100 air squats.

- The air squats are a trap and a sneaky movement where the workout can get away from you; 100 reps at a smooth, sustainable tempo is always faster than racing the first 50 and standing trying to recover. Pick a rhythm and hold it from rep one.

- On the dumbbell snatches, athletes who had clean double unders should be pushing unbroken here; those who needed breaks on the rope should plan one break so they feel controlled going into round two.

- Round two is where the real work begins; athletes who paced their squats and protected their rope efficiency in round one will have something left to push the finish, and those who raced early will be grinding.

Points of Performance

Double Unders: Relaxed wrists driving the rope, consistent jump height, eyes forward and body tall; do not let fatigue shorten the jump or tighten the shoulders.

Air Squats: Full hip crease below parallel at the bottom, complete hip extension at the top, consistent tempo with no pausing at the floor.

Alternating Dumbbell Snatches: Strong hip hinge to initiate the pull, full lock-out overhead with the ear visible in front of the arm before switching hands, one fluid movement per rep.

Modifications / Adjustments

Double Unders: 75 Double Unders / 150 Single Unders / 50 Penguin Jumps

Air Squats: Reduce reps / Box Squat / Goblet Squat

Alternating Dumbbell Snatches: Reduce load / Alternating Dumbbell Hang Snatch / American or Russian Kettlebell Swings

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