📰 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*

30 Seconds Active Spidermans: https://youtu.be/tGxCop_0yRQ
30 Seconds Shuttle Runs
30 Seconds Mountain Climbers: https://youtu.be/834tNnoe53A
30 Seconds Shuttle Runs
30 Seconds Frog Hops: https://www.youtube.com/watch?v=VoIEWe3UfCY
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog: https://www.youtube.com/watch?v=hPhA5b-P34Y
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees

Radar (Limited/No Equipment) (Time)

For Time:
400 Meter Run

9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

800 Meter Run

15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

400 Meter Run

STIMULUS
DESCRIPTION
-Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today’s workout
-The flow of the workout goes as follows:
400 Meter Run
9 Double Dumbbell Deadlifts
9 Lateral Dumbbell Burpees
12 Double Dumbbell Deadlifts
12 Lateral Dumbbell Burpees
15 Double Dumbbell Deadlifts
15 Lateral Dumbbell Burpees
800 Meter Run
15 Double Dumbbell Deadlifts
15 Lateral Dumbbell Burpees
12 Double Dumbbell Deadlifts
12 Lateral Dumbbell Burpees
9 Double Dumbbell Deadlifts
9 Lateral Dumbbell Burpees
400 Meter Run
-We expect this piece to take around 15-22 minutes to complete

DOUBLE DUMBBELL DEADLIFT
-Hold two dumbbells on the outside of the body with a narrow stance
-Only one head of the bell has to make contact with the floor outside the foot

LATERAL DUMBBELL BURPEES
-You can jump up or step up out of the burpee
-Jump over the handle of 1 dumbbell with two feet
-There is no need to stand to full extension when jumping over the dumbbell

RUNS
-If you’re choosing a sub for the runs, consider the following recommendations:
-400 Meter Run + Subs: Designed to take less than 2:30 to complete
-800 Meter Run + Subs: Designed to take less than 5:00 to complete

MODIFICATIONS
-400 METER RUNS
-500 Meter Row
-1,000 Meter Bike Erg
-400 Meter Ski Erg
-25/18 Calorie Assault or Echo Bike
-40/28 Calorie Schwinn Bike
-30 x 10 Meter Shuttle Runs

800 METER RUNS
-1,000 Meter Row
-2,000 Meter Bike Erg
-800 Meter Ski Erg
-50/35 Calorie Assault or Echo Bike
-80/55 Calorie Schwinn Bike
-60 x 10 Meter Shuttle Runs

DOUBLE DUMBBEL DEADLIFTS
-Single Dumbbell Deadlifts (15-12-9 Each Side): https://youtu.be/S40eu8aKP18
-Barbell Deadlifts
-Odd Object Deadlifts
-Kettlebell Swings
-Slamballs

*Body Armor*

Alternating On the Minute x 10 (5 Rounds):
Minute 1: Max Alternating Dumbbell Bench Press
Minute 2: Max Hollow Rocks

STIMULUS
Rotating between an upper body push and midline movement in today’s Body Armor
Within each minute, complete as many reps as possible
The upper body gets a rest on the hollow rocks and the core gets a little rest on the bench press
With that in mind, let’s try to move for as much of each minute as possible

ALTERNATING DUMBBELL BENCH PRESS
Alternate arms each rep for this station
Wait for one dumbbell to fully lock out at the top before switching to the other
Choose a challenging weight, but one that allows you to move for most of the minute

HOLLOW ROCKS
We’ll count 1 rep as rocking “back and forth”
If this is too challenging of a movement, complete one of the following:
Hollow Hold
Front Plank

MOVEMENT VIDEOS
Alternating Dumbbell Bench Press: https://youtu.be/XJsrsTF-oTE
Hollow Rocks: http://youtu.be/gQ2Pcv0GHtU
Hollow Hold: https://youtu.be/EJvFiNvuuXw