OTOWN CROSSFIT | Winter Park CrossFit Gym

CrossFit - Fri, Jul 10

🏆 Challenge Accepted! 🏆
July is Competition Month! 💪🔥
We're cheering on our athletes at the Tampa Bay Games and celebrating 20 years of the CrossFit Games ! 🎉
To get into the competitive spirit, one WOD each week will be treated like game day:
⚡ Move with purpose
🧠 Make a game plan
🔥 Push harder than usual
Each week, a new featured competition WOD. Every workout earns points, and the athlete with the most points at the end of the month takes the win! 🥇
Let's challenge each other, cheer each other on, and see what we're capable of! 💥
Be stronger. Push harder. Do better

WEEK 1 Challenge:
FREEDOM (RX):
FOR TIME
500m Row
100 Wall Balls (20/14)
(Score is Time) INDEPENDENCE (SX+):
FOR TIME
500m Row
80 Wall Balls (20/14) or 100 Wall Balls (14/10)
(Score is Time) LIBERTY (SX):
FOR TIME
500m Row
50 Wall Balls (14/8)
(Score is Time)

Question of the Day

What advice do you give someone attempting 100 wall balls for the firs time?

Workout

"Challenge Accepted" Week 1 (Time)

FREEDOM (RX):
FOR TIME
500m Row
100 Wall Balls (20/14)
(Score is Time)
-Rest until 12:00, then move on to Part 2-

INDEPENDENCE (SX+):
FOR TIME
500m Row
80 Wall Balls (20/14) or 100 Wall Balls (14/10)
(Score is Time)
-Rest until 12:00, then move on to Part 2-

LIBERTY (SX):
FOR TIME
500m Row
50 Wall Balls (light)
(Score is Time)
-Rest until 12:00, then move on to Part 2-

WEEK 1 “Challenge Accepted”

✅Choose Level (RX, SX+ or SX)

→if competing, no additional scaling from WOD

✅Complete Part 1 and record in Wodify

✅Look for scores on Whiteboard to see how everyone did

Back Squat (Weight)

Part 2

Starting at the 12:00 mark:

FREEDOM (RX):
ON A 15:00 CLOCK
1RM Back Squat
(Score is Weight)

INDEPENDENCE (SX+):
No change to workout

LIBERTY (SX):
ON A 15:00 CLOCK
Heavy Back Squat (not a max)
(Score is Weight)

Cool Down

3-5 minutes of easy cardio

2 Sets
1:00 Quad Smash
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.

Optional Accessory (Checkmark)

3-4 Sets
30 Banded Bicep Curls
30 Banded Tricep Extensions
-rest 1:00 between sets-

Banded Bicep Curls
Banded Tricep Pull Downs

Optional GOWOD Activation (Checkmark)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Active Deep Squat 1 min](video)
[Active Frog 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.

OTOWN
CROSSFIT

WINTER PARK, FLORIDA

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