📰 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*

3 Sets
30 Seconds Single Unders
30 Seconds Active Samson: https://youtu.be/jGVMgxjPORo
30 Seconds Slow Air Squats

Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

-Metcon-

Macho Taco (Limited/No Equipment) (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” (50’s/35’s)

Rest 1 Minute Between Rounds

STIMULUS
DESCRIPTION
-3 minutes on and 1 minute off in these quick interval pieces
-After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell “Macho Man” until the 3-minute mark
-Record your total rounds + reps of “Macho Man”
-Your score is the lowest number of rounds + reps of the 5 sets

DOUBLE DUMBBELL MACHO MAN
-1 Round of Double Dumbbell “Macho Man”:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
-Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
-Only one head of the dumbbell has to touch the ground in the bottom of the power clean
-You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)
-Click Here to see a demo of this complex: https://youtu.be/99duqA-B68I

DOUBLE UNDERS
-Choose a double under rep number or variation that allows you to clear this station in under 1 minute

JUMPING LUNGES
-Alternate legs each rep for a total of 10 reps each side
-The back knee should touch the ground at the bottom of each rep
-Jump to full lower body extension between lunges

MODIFICATIONS
DOUBLE UNDERS
-Reduce Reps
-1 Minute of Practice
-90 Single Unders (1.5x)
-30 Over and Back Dumbbell Hops: https://youtu.be/N9wJ3p1o69I
-60 Line Hops: https://youtu.be/AG3QNJriozI
-60 Double Taps: https://youtu.be/rvb3aw-019Q

JUMPING LUNGES
-Step Back Lunges

DOUBLE DUMBBELL MACHO MAN
-Single Dumbbell “Macho Man” (3 Reps Each Side): https://youtu.be/EDus27jZC90
-Barbell “Macho Man”
-Odd Object “Macho Man”
-Kettlebell “Macho Man” (Russian Swings-Goblet Squats-Full Swings)
-Medicine Ball “Macho Man” (5 Slams + 5 Squat Cleans)

*Body Armor*

3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts

STIMULUS
Targeting the back side of the body in this Body Armor piece
“Giant Sets” mean you’ll move directly from one station to the next without sacrificing quality
On each movement, focus on controlling the tempo on the eccentric portion
On the way down in the bent over rows and good mornings
As the hand move away from the body in the banded pull aparts
The tempo for the single arm bent over rows is 3 seconds down + fast up
Choose weights and band tensions that are challenging, but allow you to complete the station unbroken

MOVEMENT VIDEOS
Single Arm Dumbbell Bent Over Row: https://youtu.be/izacInNZMWs
Banded Good Mornings: https://youtu.be/qS2PveiBtpM
Banded Pull Aparts: http://youtu.be/VHRiIjvHJpY