📰 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

**Warm-up**

Easy Jog:
400 Meters

3 Rounds:
30 Seconds Floor Sweepers: https://youtu.be/fCbgYvE8NYs
30 Second Hollow Hold: https://youtu.be/EJvFiNvuuXw
30 Second Active Samson: https://youtu.be/jGVMgxjPORo

-Metcon-

Oxygen (No Equipment) (Time)

3 Rounds For Time
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run

STIMULUS
DESCRIPTION
-3 movements and 3 rounds in today’s longer workout
-We expect this piece to take around 30-36 minutes to complete

ODD OBJECT ROWS
-In the equipment version of this workout, 25 strict pull-ups were prescribed
-We increased the reps to 50 here because the weight you’re rowing will likely be much lighter than your bodyweight
-The odd object also moves through a shorter range of motion than your would with the strict pull-up
-Let’s choose a rep number or weight that allows you to complete the 50 reps in around 2 minutes each round

SIT-UPS
-If you have an AbMat available, let’s use it
-If you don’t have an AbMat, you can anchor your feet with dumbbells or underneath an object like your couch

MODIFICATIONS
ODD OBJECT ROWS
-Reduce Reps or Weight
-Max Reps in 2 Minutes (Max of 50 Reps)
-25 Strict Pull-ups
-Banded Strict Pull-ups
-Ring Rows

SIT-UPS
-Accumulate 2 Minute Front Plank

Oxygen (Limited Equipment) (Time)

3 Rounds For Time
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run

STIMULUS
DESCRIPTION
-All bodyweight movements today in this longer 3-round workout
-We expect this piece to take around 30-36 minutes to complete

STRICT PULL-UPS
-The strict pull-ups will be the most muscularly demanding of all the movements
-Let’s choose a rep number or variation that allows you to complete the 25 reps in no more than 3 minutes
-This works out to right around 8 reps on the minute

SIT-UPS
-If you have an AbMat available, let’s use it
-If you don’t have an AbMat, you can anchor your feet with dumbbells or underneath an object like your couch

MODIFICATIONS
STRICT PULL-UPS
-Reduce Reps
-Max Reps in 3 Minutes (Max of 25 Reps)
-Banded Strict Pull-ups
-Ring Rows
-Odd Object Rows

SIT-UPS
-Accumulate 2 Minute Front Plank

**Body Armor**

Alternating Tabata:

-Banded Pull Aparts
-Hollow Rocks

STIMULUS
DESCRIPTION
-Today’s Body Armor piece will alternate between an upper back and midline movement
-Tabata Intervals = 8 Rounds: 20 Second On + 10 Seconds Rest
You’ll alternate between movements until 8 rounds are completed at both
-The flow of the workout goes:
8 Rounds:
20 Seconds Banded Pull Aparts
10 Seconds Rest
20 Seconds Hollow Rocks
10 Seconds Rest
-Choose a band tension that allow you to move for all 20 seconds
If the hollow rocks are too challenging – complete hollow holds

MOVEMENT VIDEOS
Banded Pull Aparts: https://youtu.be/tBe9bkz9zu8
Hollow Rocks: http://youtu.be/gQ2Pcv0GHtU