📰 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

Sipple Sunday (No Measure)

5 Giant Sets:
8 Reverse Burpees
12 Pausing Glute Bridges
16 Weighted Sit-ups
20 Single Leg Glute Bridges (10 Each Leg)

Rest 1 Minute Between Rounds

STIMULUS
DESCRIPTION
-“Sipple Sunday” is designed to challenge mostly our strength, control, and positioning over our conditioning
-This lower intensity piece is not for time, rather for quality
“Giant Sets” mean you’ll move with a purpose from one movement to the next without sacrificing technique or standards
-There is no score today – but you can record the any notes on the workout for future reference

REVERSE BURPEE
-A reverse burpee is essentially a combination of a sit-up and a burpee
-You’ll lay all the way back on the ground and use your momentum to transition to a standing position
-At the top, just like in a regular burpee, get a little jump and bring your hands overhead before laying back down
-Demo video: https://youtu.be/WCEuVr-n_OY

PAUSING GLUTE BRIDGES
-Laying face up on the floor, drive through the heels and squeeze the glutes for 2 seconds at the finish position before slowly lowering back down
-Movement demo: https://youtu.be/iRImeYTD2jU

WEIGHTED SIT-UPS
-Hold a weighted object high up on the chest for the weighted sit-ups
-You can anchor the feet under a set of dumbbells or under an object like the couch
-If you also have an AbMat – use it – as it allows for full flexion and extension of the abs
-Choose a challenging weight here that allows you to complete the 16 reps straight

SINGLE LEG GLUTE BRIDGES
-This is the single leg version of the glute bridge earlier in the round
-This movement does not require a pause, but do make sure to squeeze to full extension at the top of each rep
-Complete 10 reps on one side before switching to the next
Movement demo: https://www.youtube.com/watch?v=TQt2I73oL6Y

MODIFICATIONS
REVERSE BURPEES
-16 Regular Sit-ups

WEIGHTED SIT-UPS
-16 Strict Negative Sit-ups (No Arm Throw + 3 Seconds Down)

Sipple Sunday (Limited Equipment) (No Measure)

5 Giant Sets:
8 Seated Single Dumbbell Strict Press
12 Pausing Weighted Glute Bridges
16 Weighted Sit-ups
20 Single Leg Dumbbell Deadlifts (10 Each Leg)

Rest 1 Minute Between Rounds

STIMULUS
DESCRIPTION
“Sipple Sunday” is designed to challenge our strength, control, and positioning over our conditioning
-This lower intensity piece is not for time, rather for quality
“Giant Sets” mean you’ll move with a purpose from one movement to the next without sacrificing technique or standards
-There is no score today – but you can record the weights used in the notes section for future reference
-For all the movements today, you can increase in weight or stay at the same challenging weight across
-You can use different weights for each movement if you want

SEATED SINGLE DUMBBELL STRICT PRESS
-For the first movement, you’ll sit on the floor in a “L-Shaped” position as you hold one dumbbell in the front rack like you would a barbell
-Hold both heads of the dumbbell so the weight is parallel to your torso
-Choose a challenging weight, but one that allows you to complete the 8 reps unbroken

PAUSING WEIGHTED GLUTE BRIDGES
-Laying face up on the floor, you’ll place a dumbbell right above your hips bones
-Drive through the heels and squeeze the glutes for 2 seconds at the finish position before slowly lowering back down
-Choose a challenging weight here that allows you to complete the 12 reps straight

SINGLE LEG DUMBBELL DEADLIFTS
-You can use 1 or 2 dumbbells here based on what you have available
-Complete 10 reps straight on one side before switching to the other
-The dumbbell should only travel to around mid-shin in the bottom position
-If you are using one dumbbell, hold the weight in the opposite hand to the leg that is on the ground
-Example: Weight in Right Hand + Left Leg Grounded