# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DeX-8KyAdwl
- **Gondola URL:** https://gondola.cc/posts/71586106-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/0385b7c45d.jpg
- **Posted:** 2026-10-12T00:49:11.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Monday 261012⁣
⁣
Every 5 minutes for 5 rounds, complete:⁣
5 push jerks⁣
30-second rest⁣
100-meter run⁣
⁣
Your score is the heaviest load lifted and slowest run effort.⁣
⁣
Post loads lifted and each run time to comments.⁣
⁣
Stimulus and Strategy:⁣
Today is a double pump of heavy overhead lifting combined with short, explosive run efforts. The lift and the run will be separated by a short 30-second rest. All 5 push jerk sets should be at or near 75% of your 1-rep max. Run efforts should be completed in under 25 seconds at a near-sprint pace, though use caution if you haven't sprinted in a while. A new set begins every 5 minutes, so the sooner you finish, the more rest you'll get. Adjust the weight as needed within each 5-minute window before the next set starts.⁣
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Intermediate option: ⁣
Same as Rx'd.⁣
⁣
Beginner option:⁣
Same as Rx'd.⁣
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📍2026 CrossFit Games Event 2⁣
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#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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