📰 Gym Briefing

**We are providing at home workouts during COVID-19 Closure!!**
-At Home bodyweight workouts are available in Wodify.
-There will also be a limited equipment (makeshift equipment) option to compliment the bodyweight option.
-You can access the at home workouts by switching the program to The At Home Workouts tab.
-You will be able to enter your scores and still see other peoples times as well 🙂
-We will post updates as soon as we find out.

If you have any questions please reach out!

Thank you!

Robert@camelbackcrossfit.com
480-255-5535

-Metcons-

Shenanigans (No Equipment) (Time)

Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object

STIMULUS
DESCRIPTION
-We’ll work through 7 fast paced intervals today.
-You’ll work through the 4 stations for time and rest until the next round begins.
-Rounds begin on the 0-3-6-9-12-15-18
-Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest.
-Your score is the slowest of the 7 rounds.

ODD OBJECT GROUND TO OVERHEAD
-Choose a moderate weight here that allows you to complete the 12 reps unbroken each round.

ALTERNATING ODD OBJECT REVERSE LUNGES
-You can hug the object or hold it goblet style for the reverse lunges.
-Alternate legs every rep for a total of 6 on each side.
-The back knee should touch the ground at the bottom of each rep.
-Reach full hip extension at the top.

LATERAL BURPEES OVER ODD OBJECT
-Both feet should pass over the top of the object when jumping over.
-You can step up or jump up out of the burpee, but should jump over the object with two feet.

Shenanigans (Limited Equipment) (Time)

Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees

STIMULUS
DESCRIPTION
-We’ll work through 7 fast paced intervals today.
-You’ll work through the 4 stations for time and rest until the next round begins.
-Rounds begin on the 0-3-6-9-12-15-18
-Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest.
-Your score is the slowest of the 7 rounds.

ALTERNATING DUMBBELL POWER SNATCHES
-We’ll switch hands every rep on the dumbbell power snatches.
-Choose a moderate weight here that allows you to complete the 12 reps unbroken each round.
-Both bells should touch the ground at the bottom of each rep.

ALTERNATING DUMBBELL REVERSE LUNGES
-You can hold the dumbbell goblet style for the reverse lunges.
-Alternate legs every rep for a total of 6 on each side.
-The back knee should touch the ground at the. bottom of each rep
-Reach full hip extension at the top.

LATERAL DUMBBELL BURPEES
-Both feet should pass over the top of the dumbbell when jumping over.
-You can step up or jump up out of the burpee, but should jump over the dumbbell with two feet.