📰 Gym Briefing

Hey everyone,

Hopefully this is the last week of the shutdown! We will keep everybody informed on when we will be opening back up and what measures we will be taking to do so.

We are still providing At Home Workouts just like last time, everyone will still have access to Wodify and coaching as you need. Keeping healthy during this time with exercise and diet is super important, please don’t hesitate to reach out if you have any questions or if there is ever anything we can do to help.

To access A Home Wodify workouts select the At Home Workouts option under the program tab. If you have questions please ask.

We will get through this!

Coach Rob
602-405-9330
robert@camelbackcrossfit.com

-Warm-up-

400m Jog/2min Bike or Row

30 Seconds Each
Active Samson: https://youtu.be/jGVMgxjPORo
Straight Leg Sit-ups: https://youtu.be/l1cjHXMWScE

Inchworm to Push-ups: https://youtu.be/Et0WRT6Q3sA
Hollow Hold: https://youtu.be/EJvFiNvuuXw

Front Plank to Push-up Plank: https://www.youtube.com/watch?v=P7E2_-yUMOI
Arch Hold: https://youtu.be/uHWynZ3tmvU

Barbell Warmup or with a PVC or broomstick
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: https://youtu.be/Ff_dtGJKgxM

MOBILITY
Up Dog: 30 Seconds: http://youtu.be/4_DUZpPAhVc

-Metcon-

7 Wonders (At Home) (Time)

For Time
3 Rounds:
7 Double Dumbbell Deadlifts (50’s/35’s)
7 Toes to Bar
7 Double Dumbbell Push Presses (50’s/35’s)

150′ Walking Lunge

3 Rounds:
7 Double Dumbbell Deadlifts (50’s/35’s)
7 Toes to Bar
7 Double Dumbbell Push Presses (50’s/35’s)

150′ Walking Lunge

3 Rounds:
7 Double Dumbbell Deadlifts (50’s/35’s)
7 Toes to Bar
7 Double Dumbbell Push Presses (50’s/35’s)

MODIFICATIONS
TOES TO BAR
-Toe Raises: https://youtu.be/Q7T1s_CQ8TM
-Weighted AbMat Sit-ups: https://youtu.be/dqbCN9q1Owc

DEADLIFT
-Double Dumbbell Deadlifts: https://youtu.be/42c4M-qS1-0
-Single Dumbbell Deadlifts: https://youtu.be/S40eu8aKP18
-Odd Object Deadlifts: https://youtu.be/F_nFVDANaAE
-Single Kettlebell Deadlifts (Between Legs)

PUSH PRESS
-Double Dumbbell Push Press: https://youtu.be/mGKJGg3sot4
-Single Dumbbell Push Press: https://youtu.be/M62dkb6jM-0
-Odd Object Push Press: https://youtu.be/VeN1qUTaeY0
-Hand Release Push-ups: https://youtu.be/Fw6GCmilplk