# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DdcugL_k-u9
- **Gondola URL:** https://gondola.cc/posts/70710035-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/183ec11a71.jpg
- **Posted:** 2026-09-19T00:30:22.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Saturday 260919⁣
⁣
Service Cup Workout 4⁣
⁣
For time:⁣
100 double-unders⁣
50 alternating dumbbell snatches⁣
100 double-unders⁣
⁣
Time cap: 5 minutes⁣
⁣
♀ 35-lb dumbbell⁣
♂ 50-lb dumbbell⁣
⁣
Post time to comments.⁣
⁣
Stimulus and Strategy:⁣
Welcome to the final workout of the 2026 Everyday Hero Service Cup. This is a sprint effort — just move. If you are signed up for the Service Cup, perform one of the competition variants, and log your score. If you are not signed up, scale the workout to fit your needs and capacity. Aim to complete the double-unders in 1:30 or faster. The dumbbell loading should be light-to-moderate and allow you to complete the dumbbell snatches in 2:00 or faster. Relax your shoulders during the double-unders, and keep your hands close to your sides. During the snatches, make sure you stand tall before using your arms. Pulling or shrugging early will fatigue your shoulders even more and tank your second set of double-unders. If you are signed up for the Service Cup, don't forget to log your scores.⁣
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Be sure to check out the Service Cup website for more information, rules, and standards.⁣
⁣
Intermediate option:⁣
For time:⁣
100 single-unders⁣
50 alternating dumbbell snatches⁣
100 single-unders⁣
⁣
Time cap: 5 minutes⁣
⁣
♀ 20-lb dumbbell⁣
♂ 35-lb dumbbell⁣
⁣
Beginner option:⁣
For time:⁣
75 single-unders⁣
35 alternating dumbbell snatches⁣
75 single-unders⁣
⁣
Time cap: 5 minutes⁣
⁣
♀ 10-lb dumbbell⁣
♂ 15-lb dumbbell⁣
⁣
📍crossfitdrummondsoprema in Quebec, Canada⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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