📰 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**
3 Rounds
30 Seconds Slow Air Squats
30 Seconds Spiderman + Reach: https://youtu.be/tGxCop_0yRQ
30 Seconds Down Dog: https://www.youtube.com/watch?v=pASLkvDHyxE

3 Rounds
20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers: https://youtu.be/834tNnoe53A

Bergeron DBeep Test (Limited/No Equipment) (AMRAP – Rounds and Reps)

On the Minute For As Long As Possible:
7 Single Dumbbell Goblet Thrusters
7 Alternating Single Dumbbell Power Snatches
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

STIMULUS
DESCRIPTION
-The “Bergeron DBeep Test” is a twist on the benchmark workout “Bergeron Beep Test”
-Every minute on the minute for as long as possible, you’ll complete the 21 listed reps
-When you are no longer able to complete the work within the minute, the workout is done
-Your score is total completed rounds and reps
-The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds
-If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock
-For Example:
If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes
-In this scenario, record your score as total completed “On the Minute” rounds
-To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds
-Round 11: 8 Reps of Everything
-Round 12: 9 Reps of Everything
-Round 13: 10 Reps of Everything…

SINGLE DUMBBELL GOBLET THRUSTERS
-Choose a lighter weight that you could complete for 25+ reps unbroken
-Within the workout, you should be able to complete all 7 reps unbroken each round
-Use one dumbbell for this movement, holding one head in each hand
-It’s essentially like holding a very short barbell
Demo: https://youtu.be/-R_zfwIR3nU
-Substitute an odd object thruster: https://youtu.be/qsHkVCkeab0

ALTERNATING SINGLE DUMBBELL POWER SNATCHES
-Let’s also choose a weight here than you can complete unbroken each round
-Both heads of the dumbbell touch the ground
-Alternate hands every rep
-Substitute an odd object ground to overhead: https://youtu.be/kRsckQhX0is

BURPEES
-These are standard burpees
-Chest and thighs touch the floor
-Get some air under the feet
-Hands overhead
-You can jump up or step up out of the bottom

**Body Armor**

5 Min AMRAP
Strict Pull-ups

Every Minute on the Minute:
7 Dumbbell Push-ups

STIMULUS
DESCRIPTION
-Today’s body armor is max strict pull-ups in 5 minutes
-However, your progress will be interrupted by 7 dumbbell push-ups every minute on the minute

STRICT PULL-UPS
-If you have 8+ strict pull-ups unbroken, try to complete this as written
-If you’re not there yet, consider one of these subs:
*Banded Strict Pull-ups
*Ring Rows
*Bent Over Rows (Barbell or Dumbbell)

DUMBBELL PUSH-UPS
-Place your hands on dumbbell handles to create a slight deficit
-Position the bells wide enough to allow your chest to make contact with the floor
-The push-ups happen on the (0-1-2-3-4)
-Choose a number of push-ups that you can complete unbroken
-You can also choose one of these variations:
*Reduce Reps
*No Deficit
*Knee Push-ups
*Elevate Hands (Box, Bench, Chair)

MOVEMENT VIDEOS
-Dumbbell Push-ups: https://youtu.be/SP2Lte5x9WM