πŸ“° 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 πŸ™‚
-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

-Warm-up-

4 Sets:
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Push-up to Down Dog:
https://www.youtube.com/watch?v=hPhA5b-P34Y

-Metcon-

Seventy Two (No Equipment) (AMRAP – Rounds and Reps)

15 Min AMRAP
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops

Continue to Add (1) Rep to Odd Object Movements Per Round

STIMULUS
DESCRIPTION
-We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout
-After each set of line hops, which remain at 30, the odd object reps will climb by 1 rep
-We’ll use [Rounds + Reps] as our scoring choice to keep things simple
-For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps

ODD OBJECT MOVEMENTS
-There is no prescribed loading for the odd object movements – as everyone has access to different weights at home
-Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus
-Some odd objects or objects other than a dumbbell today could be:
-Backpack
-Sandbag
-Medicine Ball
-Slamball
-Kettlebell

LINE HOPS
-Over the line and back = 1 rep
The number here is designed to be fairly small
-Choose a rep number that allows you to complete the work in around 30-40 seconds

Seventy Two (Limited Equipment) (AMRAP – Rounds and Reps)

15 Min AMRAP
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders

Continue to Add (1) Rep to Dumbbell Movements Per Round

STIMULUS
DESCRIPTION
-We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout
-After each set of double unders, which remain at 30, the dumbbell reps will climb by 1 rep
-We’ll use [Rounds + Reps] as our scoring choice to keep things simple
-For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps

DOUBLE DUMBBELL MOVEMENTS
-There is no prescribed loading for these double dumbbell movements – as everyone has access to different weights at home
-Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus
-An option for those with heavier dumbbell weights who don’t want to get “stuck” would be to use a single dumbbell instead of two

DOUBLE UNDERS
-The number here is designed to be fairly small
-Choose a rep number or variation that allow you to complete the work in around 30-40 seconds
-See below for modifications

MODIFICATIONS

DOUBLE DUMBBELL HANG SQUAT CLEANS
-Single Dumbbell Hang Squat Cleans (Split Reps Evenly Between Arms)
-Medicine Ball Squat Cleans (Climb by 3’s Each Round)
-Kettlebell Goblet Squats (Climb by 3’s Each Round)

DOUBLE DUMBBELL THRUSTERS
-Single Dumbbell Thrusters (Split Reps Evenly Between Arms)
-Single Dumbbell Goblet Thrusters:
https://youtu.be/-R_zfwIR3nU
-Wallballs (Climb by 3’s Each Round)
-Kettlebell Swings (Climb by 3’s Each Round)

-Body Armor-

3 Rounds:
Minute 1: Work
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
Minute 2: Rest

STIMULUS
DESCRIPTION
-We’ll alternate between 1 minute of work and 1 minute of rest for 3 rounds
-The 1 minute of work is divided into 3 x 20 second sections
-All 3 stations have an upper body press focus
-Dumbbell Floor Press: Using two moderate dumbbells, lower the weight until the upper arm makes contact with the floor and press to full extension at the top (See Further Down For Video)
-Dumbbell Hold at Extension: Isometric hold with the two dumbbells at the locked out top position of the floor press
-Push-ups: Traditional bodyweight push-ups focusing on a full range of motion: chest to floor + elbows locked out at top
-There is no rest between 20 second sections – you’ll move right from one to the next

MOVEMENT VIDEOS
Dumbbell Floor Press: http://youtu.be/Lcl6nz7Az-w