# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DcAB4j1ERmc
- **Gondola URL:** https://gondola.cc/posts/69260161-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/e81db15c71.jpg
- **Posted:** 2026-08-14T00:30:18.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Friday 260814⁣
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Community Cup Workout 2⁣
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The CrossFit Total⁣
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1-rep-max back squat⁣
1-rep-max press⁣
1-rep-max deadlift⁣
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Compare to 220810.⁣
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Post loads to comments.⁣
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Stimulus and Strategy:⁣
Welcome to the second workout of the 2026 Community Cup — a throwback to the 2007 CrossFit Games. If you're signed up for the Community Cup, perform the variation for your level. Remember, this year you can choose to compete in a level above your own. If you're not signed up, scale the workout to fit your needs and capacity.⁣
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Today is benchmark heavy day: a heavy 1-rep back squat, shoulder press, and deadlift.⁣
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If you're signed up for the Community Cup, pay attention to the competition format. At "3, 2, 1 … go," you'll have up to three attempts to establish your 1-rep-max squat, resting as much as needed between attempts. You cannot take more than three attempts, and you're not required to take all three. Then establish a 1-rep-max press, followed by a 1-rep-max deadlift, using the same format.⁣
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If you're not signed up, take as much time as you need to find your heavy lifts. Start with a couple of 3- to 5-rep sets in each lift before moving to singles and finding your max for the day. Aim for the heaviest lift possible in each movement today — around 85% or more of your 1-rep-max. Plan strategic jumps in load to optimize your effort and preserve energy for all three lifts.⁣
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If you're signed up for the Community Cup, don't forget to log your scores.⁣
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Intermediate option: ⁣
Same as Rx'd.⁣
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Beginner option:⁣
Same as Rx'd.⁣
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📍2026 CrossFit Games Event 4⁣
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#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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