📰 Gym Briefing

**Governor Ducey has extended the Stay-At-Home order until May 15th**
-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*

5-4-3-2-1:
Inchworm to Push-ups: https://youtu.be/Et0WRT6Q3sA

After Each Set:
30 Second Hollow Hold: https://youtu.be/EJvFiNvuuXw
30 Seconds Over and Back Dumbbell Hops: https://youtu.be/N9wJ3p1o69I
30 Seconds Goblet Squats (Light Weight): https://www.youtube.com/watch?v=bJWKhWkVmPA0

-Metcon-

sFran (Limited/No Equipment) (Time)

For Time
21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups

STIMULUS
DESCRIPTION
-“Sfran” is a variation of the popular workout “Fran”
-With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark
-However, since the workout alternates between a total body press and an upper body pull, we’ll be able to keep the intensity relatively high
-We expect this piece to take around 8-12 minutes to complete

DOUBLE DUMBBELL THRUSTERS
-In a perfect world, we’re using weights that allow you to complete each round of thrusters within 2-3 sets
-Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading
-Heavier Weight Option: 15-12-9 or 12-9-6
-Lighter Weight Option: 30-20-10 or 27-21-15
-See “modifications” section for more options

STRICT PULL-UPS
-If you have 10+ unbroken strict pull-ups when fresh, let’s try this workout as written
-If you’re not quite there, consider reducing reps or completing another variation listed in “modifications”

MODIFICATIONS
DOUBLE DUMBBELL THRUSTERS
-Single Dumbbell Goblet Thruster: https://youtu.be/-R_zfwIR3nU
-Odd Object Thruster: https://youtu.be/qsHkVCkeab0
-Single Dumbbell Thruster (Split Reps Between Arms): https://youtu.be/OKx4q6b7Zhc
-Medicine Ball Squat Clean Thruster: https://youtu.be/3-IpPmf4ky0
-Barbell Thruster
-3x Squat Jumps

STRICT PULL-UPS
-2x Odd Object Rows: https://youtu.be/5bTX5qKWtEA
-Barbell Bent Over Rows
-Single Arm Bent Over Row (Full Reps Each Side):https://youtu.be/izacInNZMWs
-Dumbbell Rows From Push-up Position: https://youtu.be/kNwcFuu9zXA
-Inverted Row: https://youtu.be/wdadrFLlC2s
-Ring Rows
-Banded Strict Pull-ups
-Reduce Reps

*Body Armor*

3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds

STIMULUS
Alternating between a static hold with weight into regular reps with no weight
This hold will be in the active bottom position of the Bulgarian Split Squat
Choose a weight for the static hold that allows you to hold for the whole 30 seconds
Drop the weight at the 30 second mark and immediately transition into the unweighted reps
You’ll stay on one leg for 1 minute before switching to the other

MOVEMENT VIDEOS
Static Weighted Bulgarian Split Squat: https://youtu.be/xKQWulBTSos
Unweighted Bulgarian Split Squat: https://youtu.be/pDJa_bdtpIY