Community Cup Week: Workout Overview & Programming Flow June 9th–15th
It’s Community Cup Week — a time to throw down, connect with the CrossFit community around the world, and challenge yourself across a variety of workout styles. We had our weekly programming mapped out before the Cup workouts were released, but we've updated the flow to support those participating while still offering a strong, balanced week for everyone.
Here’s how we’re lining things up:
Monday: Community Cup Workout #3
20-Minute Cap:
1-rep-max Front Squat
1-rep-max Hang Power Clean
We're kicking off the week with some heavy lifting. Whether you're testing for the Cup or just looking to hit some new numbers, this is a great day to focus on technique and power.
Tuesday: Community Cup Workout #1
20-Minute AMRAP:
Box jump-overs
Dumbbell snatches
Strict handstand push-ups
A classic triplet that blends power, coordination, and upper-body strength. The long time domain will reward smart pacing and steady movement.
Wednesday: Community Cup Workout #2
Interval Style:
This one brings a combination of toes-to-bars, overhead squats, rowing, and advanced gymnastics — all under a structured work/rest format. We’ve placed this mid-week to allow for strong recovery between other high-effort days.
Thursday: Mixed-Modal Conditioning
Thursday will feature longer intervals with a mix of cardio, barbell cycling, and midline stamina. You’ll see running, deadlifts, and the Echo Bike in a challenging but manageable format that focuses on grit and consistency across multiple sets.
Friday: Strength + Sprint Conditioning
We’ll move heavy again with a push/pull strength session, focusing on push presses and back squats, building to heavy triples. Then we’ll hit a fast-paced sprint-style workout with movements that test body control and endurance. It’s a retest of sorts — short, sharp, and spicy.
Saturday: Classic Sanitas Grinder
Saturday will keep things straightforward and sweaty with a bodyweight and dumbbell chipper, including lunges, sit-ups, running, and burpees. It’s a great opportunity to just settle in and move, whether you're coming off a big week or just looking for a solid weekend effort.
Sunday: “Residual Self-Image”
We’ll close out the week with max-effort aerobic intervals designed to challenge lower body fatigue and posture control. Expect a deep sweat and a strong finish to your Community Cup week — or a standalone effort to round out a great training cycle.
Wrap-Up:
This week blends strength, stamina, and skill — all with intention. If you're in the Community Cup, trust the structure to give you space to perform. If you're not, treat each day as a chance to train hard and enjoy the energy in the room. Either way, we’re here to support and celebrate the effort.
Let’s make it a strong one. See you on the floor!
— Team Sanitas
Monthly Challenge!
“The June Handstand Challenge”
The score will be total time spent on your hands in the month of June. This can be freestanding, wall facing handstand holds, or back supported handstand holds. Lets get inverted and work on that straight arm strength!