📰 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**

5 Minutes For Quality
5 Push-up to Down Dog: https://www.youtube.com/watch?v=hPhA5b-P34Y
10 Pausing Air Squats (2 Seconds in Bottom)
40 Single Unders

-Metcon-

Round-a-Bout (No/Limited Equipment) (Time)

For Time:
50 Single Arm Alternating Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Single Arm Alternating Dumbbell Squat Cleans

STIMULUS
DESCRIPTION
-Working through 3 movements in this up and back chipper style workout
-We expect this piece to take around 12-18 minutes to complete

SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS
-Hitting both heads of the bell on the ground between the feet, you’ll alternate arms every rep
-Choose a weight here you are capable of completing for 20+ unbroken reps when fresh
Demo: https://youtu.be/c-_Gw_BC-RI
-Substitute and odd object squat clean or another option from “modifications”

DOUBLE UNDERS
-Choose a rep number or variation that allows you to clear this station within 3 minutes
-If you don’t have a rope, complete 50 over and back hops over the dumbbell or odd object
-For this sub, over and back is 1 rep

HAND RELEASE PUSH-UPS
-At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up
-Choose a number or variation that allows you to clear this station in under 3 minutes
-You can reduce the reps or choose from another modification listed further down the page

MODIFICATIONS
SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS
-Odd Object Squat Cleans
-100 Air Squats

DOUBLE UNDERS
-50 Over and Back Hops: https://youtu.be/N9wJ3p1o69I
-Reduce Reps
-150 Single Unders (1.5x)
-3 Minutes of Practice

HAND RELEASE PUSH-UPS
-Reduce Reps
-Hand Release Push-ups From Knees
-AMRAP in 3 Minutes (50 Reps Max)

**Body Armor**

Alternating On the Minute x 10:
1st Minute: 4 Tempo Split Squats (Left)
2nd Minute: 4 Tempo Split Squats (Right)

Tempo: 4 Seconds Down, Fast Up

STIMULUS
DESCRIPTION
-With your back foot elevated (chair, box, bench..) slowly lower down into a single leg split squat
-Today’s tempo is 4 seconds down + fast up
-Bodyweight may be challenging enough – but you can also hold a pair dumbbells
-Choose a loading that allows you to maintain this tempo for 20 total reps on each side
-Alternate legs every minute on the minute (5 sets each side)

MOVEMENT VIDEOS
Tempo Split Squats: https://youtu.be/-8g4s_2LxLg