OTOWN CROSSFIT | Become A member

CrossFit - Tue, Jul 21

WEEK 3 Challenge:
“VIPER”
🐍☠️🐍v🐍☠️🐍
FREEDOM (RX):
On A Running Clock
0:00-2:00

20/16 Cal Echo Bike

Max Reps Dumbbell (2) Hang Squat Cleans 50/35

*Score 1 is total hang squat clean reps.

2:00-3:00

Transition

3:00-10:00

8 Ring Muscle Up

10 Dumbbell (2) Devil Press

12 Box Jump Overs

20/16 Cal Echo Bike

12 Box Jump Overs

10 Dumbbell (2) Devil Press

8 Ring Muscle Up

*Score 2 is time or total reps completed at 10-min cap
FREEDOM (RX) Dumbbells 50/35, Box 24/20
INDEPENDENCE (MX/SX+) Dumbbells 35/25, Box 24/20
NOVICE (SX) 18 Ring Rows, Dumbbells 25/15, Box 20/20 (Step Overs OK)🏆 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

Question of the Day

The 20th year of CrossFit Games starts Thursday!! What do you remember about a previous Games event that got you hooked on the sport even more?

What if you haven't watched any CrossFit Games? Do you think the winners are “the fittest on Earth?”

Strength/Accessory

STRENGTH/SKILL (Checkmark)

ON A 10:00 CLOCK
Handstand Walk, Handstand Hold, & Overhead Stability Work

Freedom (Advanced) - Handstand Walk or Handstand Hold
Independence (Intermediate) - Kick-Ups/Box Pike Walk
Liberty (Beginner) - Bear Crawl/Wall Walk

Workout

WORKOUT (Time)

FREEDOM (RTG)
"MIDLINE MARCH"
3 ROUNDS FOR TIME
25 GHDs (or V-Ups)
50ft Handstand Walk
50ft Overhead Walking Lunge* (115/75)
(Scored by Time)
*OR 16 Overhead Alt. Lunges

INDEPENDENCE (RX)
3 ROUNDS FOR TIME
20 GHDs (or V-Ups)
4 Wall Walks (or 25ft HS Walk)
50ft Overhead Walking Lunge (95/65)*
(Scored by Time)
*OR 16 Overhead Alt. Lunges

LIBERTY (Beginner)
3 ROUNDS FOR TIME
25 Sit Ups
50ft Bear Crawl (or 3 Wall Walks)
50ft Plate Walking Lunge (light)*
(Scored by Time)
*OR 16 Plate Alt. Lunges

Today is a great challenge of GHDs → inversion!

Test

your

might.

Get in the GHD sometime today, warm-up, workout or cool down.

Partial range at first, then build to full RoM

Cool Down / Accessory

Optional Cool Down

FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 3:00 RUNNING CLOCK
1:00 Seal Stretch
1:00 Banded Shoulder Distraction (each side)
(No Measure)

Seal Stretch
Banded Shoulder Distraction

Optional Accessory (Checkmark)

3-4 SETS
8 Strict Pull Ups
12 Double Dumbbell Upright Row (easy/moderate)
24 Ring Row (easy)
-Rest as Needed b/t Sets-
(No Measure)

Double Dumbbell Upright Row

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.

[Greeting Reverse Lunges 1 min](video)
[Active Bridge Reach 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.

Get Your 3 FREE Classes !!!

OUR SCHEDULE