# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DdVAHfcGmw0
- **Gondola URL:** https://gondola.cc/posts/70432852-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/c60ffaae9d.jpg
- **Posted:** 2026-09-16T00:30:22.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Wednesday 260916⁣
⁣
Service Cup Workout 3⁣
⁣
Part A⁣
On a 15-minute clock, for time:⁣
10 shuttle runs⁣
15 clean and jerks⁣
10 shuttle runs⁣
12 clean and jerks⁣
10 shuttle runs⁣
9 clean and jerks⁣
10 shuttle runs⁣
9 clean and jerks⁣
⁣
One shuttle run is 25 feet down and 25 feet back.⁣
⁣
♀ 95-lb barbell⁣
♂ 135-lb barbell⁣
⁣
Part B⁣
At 15 minutes, on a 3-minute clock:⁣
Build to a 1-rep-max clean and jerk⁣
⁣
Post time and heaviest lift to comments.⁣
⁣
Stimulus and Strategy:⁣
Today, you'll take on a two-part workout as part of the 2026 Everyday Hero Service Cup. Complete Part A quickly for as much rest as possible before starting Part B.⁣
⁣
If you're signed up for the Service Cup, perform one of the competition variants and log your scores. If you're not signed up, scale the workout to fit your needs and capacity.⁣
⁣
Expect this one to get you breathing heavy with a barbell in hand. Shoot to finish Part A in 8-15 minutes, then find a 1-rep-max clean and jerk in a 3-minute window once the clock hits 15 minutes. The sooner you finish Part A, the more rest you'll have before the max-effort lift.⁣
⁣
The load for Part A is meant to be moderate, allowing for some touch-and-go reps at a quick cadence. Part B is a fun opportunity to lift heavy while fatigued — keep your mechanics sound and aim for two to four good lifts in this tight timeframe.⁣
⁣
If you're signed up for the Service Cup, don't forget to log your scores. Be sure to check out the Service Cup website for more information, rules, and standards.⁣
⁣
📍Octane CrossFit in Phoenix, Arizona ⁣
⁣
#CrossFit #WorkoutoftheDay

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crossfit, workoutoftheday

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