📰 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*

60-50-40-30-20-10:
Seconds Jumping Jacks
Seconds Sit-ups
Seconds Pausing Air Squats (1s Bottom)
Seconds Push-up to Down Dog: https://www.youtube.com/watch?v=hPhA5b-P34Y

-Metcon-

Beach Season (Limited/No Equipment) (AMRAP – Rounds and Reps)

15  Min AMRAP
3 Strict Pull-ups
3 Reverse Burpees
3 Hollow Rocks
6 Strict Pull-ups
6 Reverse Burpees
6 Hollow Rocks

Add (3) Reps Per Round

STIMULUS
DESCRIPTION
-“Beach Season” targets our upper body, midline, and conditioning
-This triplet workout will climb by 3 reps each round until the 15 minutes is up
-After completing the round of 6, you’ll progress to 9-12-15-18….
-Rather than adding up all the reps we did, we’ll keep it simple and score this piece as Rounds + Reps
-For Example: If you finish the round of 15’s and complete 5 strict pull-ups, your score would be 15+5

STRICT PULL-UPS
-If you have over 12 unbroken strict pull-ups with your bodyweight, try to the complete this workout as written
-If you’re not quite there, consider a strict pull-up variation (see “modifications” section)
-This could mean just dropping the number each round:
-Example: You could climb by 1’s instead of 3’s (1-2-3-4-5…)

REVERSE BURPEES
-A reverse burpee blends aspects of the sit-up and a burpee together
-You’ll lay all the way back on the ground and use your momentum to transition to a standing position
-At the top, just like in a regular burpee, get a little jump and bring your hands overhead before laying back down

HOLLOW ROCKS
-The goal on the hollow rocks is to keep the body as compact as possible
-Squeeze the legs tight, push the belly button into the floor, and keep the shoulder blades off the ground as you rock from the glutes to lower back
-Count 1 rep as a rock “back and forth”

MODIFICATIONS
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

REVERSE BURPEES
-2x Sit-ups

HOLLOW ROCKS
-Hollow Hold or Front Plank
-Hold For 5x Reps in Seconds
-For Example: 3 Reps = 15 Seconds Hold