📰 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 Round:
1 Minute Hollow Hold: https://youtu.be/EJvFiNvuuXw
1 Minute Wall Sit
1 Minute Front Plank

2 Rounds:
30 Seconds Push-up to Down Dog:https://www.youtube.com/watch?v=hPhA5b-P34Y
30 Seconds Single Leg Glute Bridges (Each Side):https://www.youtube.com/watch?v=TQt2I73oL6Y
30 Seconds Slow Air Squats

3 Rounds:
3 Push-ups
6 Odd Object Rows
9 Air Squats

-Metcon-

Cindvee (No Equipment) (AMRAP – Rounds and Reps)

20 Min AMRAP
9 Push-ups
15 Odd Object Rows
21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight

STIMULUS
DESCRIPTION
-“Cindvee” is a twist on a popular benchmark workout
-For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
-You can use a weight vest or a back pack loaded with weight
-You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight

WEIGHTED MOVEMENTS
-Although we are weighting the first half of the workout, we want to choose the right weight
-Choose a weight that allows you to complete push-ups within 3 sets and odd object rows within 2 sets
-If you don’t have a weight vest or pack for the push-ups and air squats, you can complete:
*Hand Release Push-ups
*Odd Object Goblet Squats
-If you don’t have weights – you can also simply complete the 20 minutes without weight
-See the “modifications” section for more options

MODIFICATIONS
ODD OBJECT ROWS
-15 Ring Rows
-5 Strict Pull-ups

PUSH-UPS
-Deficit Push-ups
-Hand Release Push-ups
-Elevate Hands to Box or Bench
-Knee Push-ups

AIR SQUATS
-Odd Object Goblet Squats

-Metcon-

Cindvee (Limited Equipment) (AMRAP – Rounds and Reps)

20 Min AMRAP
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight

STIMULUS
DESCRIPTION
-“Cindvee” is a twist on a popular benchmark workout
-For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
-You can use a weight vest or a back pack loaded with weight
-You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight

WEIGHTED MOVEMENT
-Although we are weighting the first half of the workout, we want to choose the right weight
-Choose a weight that allows you to complete the strict pull-ups and push-ups within 3 sets
-If you don’t have a weight vest or backpack, you can complete:
*Dumbbell Weighted Strict Pull-ups
*Dumbbell Goblet Squats
-If you don’t have weights – you can also simply complete the 20 minutes without weight
-See the “modifications” section for more options

MODIFICATIONS
STRICT PULL-UPS
-10 Odd Object Rows
-Dumbbell Weighted Strict Pull-ups
-Banded Strict Pull-ups
-Ring Rows

PUSH-UPS
-Deficit Push-ups
-Hand Release Push-ups
-Elevate Hands to Box or Bench
-Knee Push-ups

AIR SQUATS
-Dumbbell Goblet Squats

**Body Armor**

3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side)

STIMULUS
DESCRIPTION
-We’re working shoulder stamina in today’s Body Armor
-Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press
-When the bell is on the shoulders, the palm will be rotated to face the body
-As you press the bell overhead, you’ll rotate the hand to a neutral position
-Focus on keeping the chest upright and torso static throughout the movement
-Choose a weight that ideally allows for 10+ reps each set
-Rest as needed between arms and sets

MOVEMENT VIDEO
Single Arm Kneeling Arnold Strict Press: https://youtu.be/rK3OquuGmd8