📰 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-

20 Seconds Each
Active Spidermans: https://youtu.be/tGxCop_0yRQ
Slow Air Squats

Jumping Jacks
Mountain Climbers: https://youtu.be/834tNnoe53A
Lateral Squats: https://www.youtube.com/watch?v=RTlsrgLBxUU

Butt Kickers in Place
Frog Hops: https://www.youtube.com/watch?v=VoIEWe3UfCY
Box Step-ups (Low Box or Lunges in place)

High Knees in Place
Push-up to Down Dog: https://www.youtube.com/watch?v=hPhA5b-P34Y
Lateral Box step ups (Or lunges in place)

High Skip Around Boxes
Slow Burpees
Box Step-ups (Workout Box or Lunges in place)

Barbell Warmup (With 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
Pigeon Pose on Box (Or without a box): 45 Seconds Each Side: https://www.youtube.com/watch?v=zKB6E1LXnWs

Ankle Rocks on Box (Or without box): 30 Seconds Each Side: https://youtu.be/M_ZsO4Aznf8

-Metcon-

Poker Face (At Home) (AMRAP – Reps)

5 Min AMRAP:
Buy-In: 400 Meter Run
Max Rounds:
12 Single Dumbbell Front Squats (50/35)
6 Dumbbell Facing Burpees

Rest 5 Minutes

5 Min AMRAP:
Buy-In: 400 Meter Run
Max Rounds:
9 Double Dumbbell Front Squats (50’s/35’s)
6 Dumbbell Facing Burpees

Rest 5 Minutes

5 Min AMRAP:
Buy-In: 400 Meter Run
Max Rounds:
6 Double Dumbbell Hang Squat Cleans (50’s/35’s)
6 Dumbbell Facing Burpees

MODIFICATIONS
400 METER RUN
-500 Meter Row
-25/18 Calorie Assault or Echo Bike
-40/28 Calorie Schwinn Bike
-30 Shuttle Runs [10 Meters]

FRONT SQUATS
-Double Dumbbell Front Squats (Equal Reps): https://youtu.be/ZG0vp6l7t-A
-Single Arm Dumbbell Front Squats (2x Reps): https://youtu.be/oF9z83iSO8s
-Dumbbell Goblet Squats (2x Reps): https://www.youtube.com/watch?v=bJWKhWkVmPA0
-Odd Object Front Squats (2x Reps): https://youtu.be/42UBogWGQGo
-Jumping Air Squats (2x Reps): https://youtu.be/_qVg-7q8OG0
-Air Squats (3x Reps)