OTown CrossFit

CrossFit - Wed, Jul 29

🏆 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 betterWEEK 4 Challenge:
“RAPTOR”
🦖☠️ 🦖 🦖 ☠️🦖
FREEDOM (RX):
For Time: 10 Min Cap
2 Rope Climbs 15′
10 Burpees
30 Deadlifts (225/155
2 Rope Climbs
10 Burpees
30 Hang Snatches (135/95)
2 Rope Climbs
10 Burpees
30 Wall Balls 10’/9′ (30/20)
2 Rope Climbs
10 Burpees

INDEPENDENCE (Intermediate/Masters)
For Time: 10 Min Cap
2 Rope Climbs 15′
10 Burpees
30 Deadlifts (185/125)
2 Rope Climbs
10 Burpees
30 Hang Snatches (95/65)
2 Rope Climbs
10 Burpees
30 Wall Balls 10’/9′ (20/14)
2 Rope Climbs

10 Burpees

LIBERTY (Novice)
2 Scaled Rope Climbs**
10 Burpees
30 Deadlifts (155/105)
2 Scaled Rope Climbs**
10 Burpees
30 Hang Snatches (75/55)
2 Scaled Rope Climbs**
10 Burpees
30 Wall Balls 10’/9′ (20/14)*
2 Scaled Rope Climbs**
10 Burpees

Question of the Day

Strength/Accessory

Deadlift (Weight)

ON A 15:00 CLOCK...
Establish 3RM Deadlift*
(Score is Weight)

Tampa Bay Athletes, either Snatch or C &J

Workout

"RAPTOR" (Time)

FREEDOM (RX)
For Time: 10 Min Cap

2 Rope Climbs 15′
10 Burpees
30 Deadlifts (225/155
2 Rope Climbs
10 Burpees
30 Hang Snatches (135/95)
2 Rope Climbs
10 Burpees
30 Wall Balls 10’/9′ (30/20)
2 Rope Climbs
10 Burpees

INDEPENDENCE (Intermediate/Masters)
For Time: 10 Min Cap
2 Rope Climbs 15′
10 Burpees
30 Deadlifts (185/125)
2 Rope Climbs
10 Burpees
30 Hang Snatches (95/65)
2 Rope Climbs
10 Burpees
30 Wall Balls 10’/9′ (20/14)
2 Rope Climbs
10 Burpees

LIBERTY (Novice)
2 Scaled Rope Climbs**
10 Burpees
30 Deadlifts (155/105)
2 Scaled Rope Climbs**
10 Burpees
30 Hang Snatches (75/55)
2 Scaled Rope Climbs**
10 Burpees
30 Wall Balls 10’/9′ (20/14)*
2 Scaled Rope Climbs**
10 Burpees

**Scaled Rope Climb: The rep begins with the athlete lying with shoulder blades on the ground and hands above their shoulders, touching the ground. From that position, the athlete will grab the rope and pull their body upright and jump with both feet clearing the ground finishing the rep.

*Scale weight of wallball as needed (only 1 set, 30 reps total….)

Cool Down / Accessory

Optional Cool Down

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 5:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 3-way Forearm Stretch (each)
(No Measure)

Optional Accessory (Checkmark)

3-4 SETS
8 Double Dumbell Z-Press @ RPE 8
10 Banded Push Ups
-Rest as Needed b/t Sets-
(No Measure)

DB Z-Press
Banded Push-up

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.

[Shoulders Global 1 min](video)
[Overhead Activation 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.

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