📰 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**

1 Minute Active Spidermans: https://youtu.be/tGxCop_0yRQ
40 Seconds Odd Object Deadlifts
1 Minute Frog Hops: https://www.youtube.com/watch?v=VoIEWe3UfCY
40 Seconds Odd Object Russian Swings
1 Minute Mountain Climbers: https://youtu.be/834tNnoe53A
40 Seconds Odd Object Push Press

-Metcon-

Grip and Rip (No Equipment) (2 Rounds for time)[On the 0:00]
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”

STIMULUS
DESCRIPTION
-We’ll complete rounds of an Odd -Object version of a popular Hero Workout in today’s two part workout
-Part 1 of the workout is for time and begins on the 0:00
-In this section, you’ll alternate between burpees and 1 round of “Odd Object DT”
-“Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
-We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute or rest before beginning part 2
-Part 2 is also for time and begins on the 10:00
-In this section, you’ll alternate between air squat hops over the Odd Object and 1 round of “Odd Object DT”
-There is no time cap for this part
-Your score is the sum total of Part 1 + Part 2

ODD OBJECT DT
-When choosing a weight, you are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Odd Object DT”
-If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 9-6-3 can help you achieve the desired stimulus
-There are several odd objects or objects other than a dumbbell that you can use for this workout:
-Sandbag
-Backpack
-Medicine Ball
-Slam Ball
-Kettlebell

BURPEES
-The burpees in Part 1 are regular burpees
The chest and thighs touch the floor in the bottom of each rep
-The body reaches full extension with hands overhead and some air under the feet at the top of each rep

AIR SQUAT HOPS
-For the Air Squat Hops, you’ll complete an air squat on one side of the odd object, then jump laterally over weight
-A rep is counted every time the feet hit on the other side of the object

MODIFICATIONS
ODD OBJECT “DT”
-Reduce Reps (9-6-3)
-27 Kettlebell Swings (Equal Reps to “DT”)
-27 Slamballs (Equal Reps to “DT”)

AIR SQUAT HOPS
-Jumping Air Squats (In Place)

Grip and Rip (Limited Equipment) (2 Rounds for time)[On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”

STIMULUS
DESCRIPTION
-We’ll complete rounds of a dumbbell version of a popular Hero Workout in today’s two part workout
-Part 1 of the workout is for time and begins on the 0:00
-In this section, you’ll alternate between burpees and 1 round of “Dumbbell DT”
“Dumbbell DT” is to be completed with 2 -Dumbbells and goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
-We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2
-Part 2 begins is also for time and begins on the 10:00
-In this section, you’ll alternate between air squat hops over the dumbbell and 1 round of “Dumbbell DT”
-There is no time cap for this part
Your score is the sum total of Part 1 + Part 2

DUMBBELL DT
-There are multiple options we have based on the equipment you have available
You are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Dumbbell DT”
-If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 9-6-3 can help you achieve the desired stimulus
-If you only have 1 dumbbell available, complete one of the following options:
-Option 1:
12 Single Dumbbell Deadlifts (6 Each Side)
9 Russian Dumbbell Swings (Hold 1 Head of Dumbbell)
6 Single Dumbbell Push Jerks (Hold Both Heads of Barbell)
-Option 2:
12 Single Dumbbell Deadlifts (6 Each Side)
10 Single Arm Dumbbell Hang Cleans (5 Each Side)
8 Single Arm Dumbbell Push Jerks (4 Each Side)

BURPEES
-The burpees in Part 1 are regular burpees
-The chest and thighs touch the floor in the bottom of each rep
-The body reaches full extension with hands overhead and some air under the feet at the top of each rep

AIR SQUAT HOPS
-For the Air Squat Hops, you’ll complete an air squat on one side of the dumbbell, then jump laterally over weight
-A rep is counted every time the feet hit on the other side of the bell.

**Body Armor**

3 Giant Sets:
:30 Seconds Dumbbell Bent Over Row Hold (Right)
:30 Seconds Dumbbell Bent Over Row Hold (Left)
:30 Seconds Dumbbell Overhead Hold (Right)
:30 Seconds Dumbbell Overhead Hold (Left)

Rest 1 Minute Between Sets

STIMULUS
DESCRIPTION
-Today’s Body Armor is focused on isometric holds
-Let’s choose weights that are challenging, but allow for unbroken 30 second holds
-You can use one weight across or increase over the 3 sets
-If you only have lighter weights available, lengthen out these holds to 45-60 seconds
-If you only have heavier weights available, shorter these holds to 15-25 seconds
-There is no rest between each movement, but 1 minute of rest between rounds

MOVEMENT VIDEOS
Dumbbell Bent Over Row Hold: https://youtu.be/j6ktOiAWM98
Dumbbell Overhead Hold: https://youtu.be/XMvzzN2Mkgw