📰 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**

6 Minutes For Quality
5 Inchworms: https://youtu.be/Et0WRT6Q3sA
100 Meter Run
20 Single Leg Glute Bridges (10 Each Side): https://www.youtube.com/watch?v=TQt2I73oL6Y
40 Single Unders (Or hops in place)

Tiger Balm (Limited/No Equipment) (AMRAP – Rounds and Reps)

20 Min AMRAP
200 Meter Run
7 Double Dumbbell Power Clean and Jerks
40 Double Unders

STIMULUS
DESCRIPTION
-This longer AMRAP includes a little cardio, weightlifting, and gymnastics
-Each station is designed to be relatively short – ideally taking 1 minute or less to complete
-That being said, we can expect to complete 6+ rounds today

DOUBLE DUMBBELL POWER CLEAN AND JERKS
-Choose a weight here that you can complete within 1-2 sets each round
-One head of each dumbbell will touch the ground outside of the feet at the bottom of each rep
-You can push press or push jerk the weight overhead
-If you have only 1 dumbbell – complete 14 Alternating Power Clean and Jerks
-If you don’t have a dumbbell – complete an odd object power clean and jerk or choose from a variation in “subs”

DOUBLE UNDERS
-Choose a number or variation that allows you to clear this station in under 1 minute
-If you don’t have a jump rope, complete 40 lateral line hops (Over & Back = 2 Reps)

MODIFICATIONS
DOUBLE DUMBBELL POWER CLEAN AND JERKS
-14 Single Dumbbell Alternating Clean and Jerks (Hit Dumbbell Between Legs)
-Odd Object Power Clean and Jerks

DOUBLE UNDERS
-Reduce Reps
-60 Single Unders (1.5x)
-1 Minute of Practice
-40 Lateral Line Hops
-40 Double Taps: https://youtu.be/rvb3aw-019Q

RUN
-250 Meter Row or Ski
-500 Meter Bike Erg
-12/9 Calorie Assault or Echo Bike
-20/14 Calorie Schwinn Bike
-20 x 10 Meter Shuttle Runs

**Body Armor**

21-18-15-12-9: Not For Time
Single Arm Bent Over Rows (Left)
Single Arm Bent Over Rows (Right)
Overhead Tricep Extensions

STIMULUS
DESCRIPTION
-Working pulling and pushing accessory movements in today’s upper body focused body armor
-Not being on the clock – this is a great opportunity to go heavier than you normally would
-Choose a weight that allows you to complete the higher rep numbers within 1-2 sets
-Rest as needed between movements to maintain quality

MOVEMENT VIDEOS
-Single Arm Dumbbell Bent Over Rows: https://youtu.be/izacInNZMWs
-Overhead Tricep Extensions: https://youtu.be/7WBhyF4qWE4