📰 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:
400 Meter Easy Jog

2 Rounds:
30 Seconds Active Spidermans: https://youtu.be/tGxCop_0yRQ
30 Seconds Active Samson: https://youtu.be/jGVMgxjPORo
30 Seconds Inchworm to Push-ups: https://youtu.be/Et0WRT6Q3sA

3 Rounds:
10 Mountain Climbers (10 Each Leg): https://youtu.be/834tNnoe53A
10 Odd Object Deadlifts
10 Reverse Lunges (5 Each Side)

-Metcon-

Wedding March (No Equipment) (Time)

For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge

STIMULUS
DESCRIPTION
-Working through a long chipper workout to start off the weekend
-In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of odd object ground to overheads
-We expect this piece to take around 25-35 minutes to complete

BURPEES
-The burpees in today’s workout 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

ODD OBJECT GROUND TO OVEREHAD
-Examples of Odd Objects that work well for this station are:
*Backpack
*Slamball or *Medicine Ball
*Kettlebell Swing
*Box Jumps
-Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes
-Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy
-You can adjust the rep scheme accordingly based on weight
Examples:
*Increase Reps to 100 if Light Weight
*Decrease Reps to 50 if Heavier Weight

WALKING LUNGE
-On the lunge, the back knee should touch the ground with each step
-After stepping out of the lunge, reach full extension with the body at the top
100 Meters = ~328 Feet

MODIFICATIONS
RUN
-2,000 Meter Row or Ski Erg
-4,000 Meter Bike Erg
-100/75 Calorie
Assault or Echo Bike
-150/120 Calorie Schwinn Bike

ODD OBJECT GROUND TO OVERHEAD
-Kettlebell Swings
-Slambballs
-Medicine Ball Slams
-Box Jumps

WALKING LUNGE
-100 Alternating Reverse Lunges (50 Each Side)
-100 Alternating Box Step-ups (50 Each Side)

-Metcon-

Wedding March (Limited Equipment) (Time)

For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

STIMULUS
DESCRIPTION
-Working through a long chipper workout to start off the weekend
-In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of dumbbell power snatches
-We expect this piece to take around 25-35 minutes to complete

BURPEES
-The burpees in today’s workout 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

ALTERNATING DUMBBELL POWER SNATCHES
-You’ll alternate hands every rep on this movement
-Both heads of the bell should touch the floor in the bottom
-Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes
-Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy
-You can adjust the rep scheme accordingly based on weight
-Examples:
*Increase Reps to 100 if Light Weight
*Decrease Reps to 50 if Heavier Weight

WALKING LUNGE
-On the lunge, the back knee should touch the ground with each step
-After stepping out of the lunge, reach full extension with the body at the top
100 Meters = ~328 Feet

MODIFICATIONS
RUN
-2,000 Meter Row or Ski Erg
-4,000 Meter Bike Erg
-100/75 Calorie Assault or Echo Bike
-150/120 Calorie Schwinn Bike

ALTERNATING DUMBBELL POWER SNATCHES
-Odd Object Ground to Overhead
-Kettlebell Swings
-Slambballs
-Box Jumps

WALKING LUNGE
-100 Alternating Reverse Lunges (50 Each Side)
-100 Alternating Box Step-ups (50 Each Side)

**Body Armor**

Tabata Side Planks:
8 Rounds:
20 Seconds On
10 Seconds Rest

STIMULUS
DESCRIPTION
-A simple and effective core focus for today’s Body Armor piece
-The challenge here comes from completing all 8 rounds on 1 side before switching to the other side for another 8 rounds
-Focus on keeping your hips high and pushed forward so the body is in a straight line from head to toe
-There is no rest between sides on top of the 10 seconds of rest following the 8th set
-With some rest built in, try to hold for as much of the 20 seconds as possible