# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DdSbUdUGk24
- **Gondola URL:** https://gondola.cc/posts/70432854-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/fec204a58e.jpg
- **Posted:** 2026-09-15T00:30:14.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Tuesday 260915⁣
⁣
Service Cup Workout 2⁣
⁣
Complete as many reps as possible in 8 minutes of:⁣
50-foot back rack lunges⁣
25 pull-ups⁣
50-foot front rack lunges⁣
25 chest-to-bar pull-ups⁣
50-foot overhead lunges⁣
Max bar muscle-ups⁣
⁣
♀ 80-lb barbell⁣
♂ 115-lb barbell⁣
⁣
Post reps to comments.⁣
⁣
Stimulus and Strategy:⁣
Today, we’re completing Service Cup Workout 2. Get ready for a chipper-style workout that increases in difficulty — the pulling movement gets more advanced as the hold position for the lunges gets more challenging.⁣
⁣
If you're signed up for the Service Cup, perform one of the competition variations. If you're not signed up, scale the workout to fit your needs and capacity. The barbell load should be light to moderate, allowing you to complete each set of lunges in 1-2 sets. If you can perform both pull-ups and chest-to-bar pull-ups but struggle with or don't yet have bar muscle-ups, perform the workout as written — today may be the day you get your first one.⁣
⁣
If you're signed up for the Service Cup, don't forget to log your scores.⁣
Be sure to check out the 2026 Everyday Hero Service Cup website for more information, rules, and standards.⁣
⁣
Intermediate option:⁣
Complete as many reps as possible in 8 minutes of:⁣
50-foot back rack lunges⁣
25 jumping pull-ups⁣
50-foot front rack lunges⁣
25 pull-ups⁣
50-foot overhead lunges⁣
Max chest-to-bar pull-ups⁣
⁣
♀ 60-lb barbell⁣
♂ 85-lb barbell⁣
⁣
Beginner option:⁣
For time:⁣
30-foot back rack lunges⁣
15 ring rows⁣
30-foot front rack lunges⁣
15 ring rows⁣
30-foot overhead lunges⁣
15 jumping pull-ups⁣
⁣
Time cap: 8 minutes⁣
⁣
♀ 15-lb barbell⁣
♂ 25-lb barbell⁣
⁣
📍crossfitincendia in Peoria, Arizona⁣
⁣
#CrossFit #WorkoutoftheDay

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crossfit, workoutoftheday

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