📰 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 Push-up to Down Dog: https://www.youtube.com/watch?v=hPhA5b-P34Y
30 Seconds Slow Air Squats

-Metcon-

Ceiling Fan (Limited/No Equipment) (AMRAP – Rounds and Reps)

15 Min AMRAP
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders

STIMULUS
DESCRIPTION
-Sets of jump rope separate the single dumbbell movements in today’s workout
-Choose a weight for both dumbbell movements that allow you to complete the 20 reps with 1 break
-Your score at the end of 15 minutes is total rounds + reps completed
-The intended range for scores on this workout is 3+ to 4+ rounds

SINGLE DUMBBELL ALTERNATING POWER SNATCHES
-Alternate arms every rep for a total of 10 each side
-Both heads of the dumbbell should touch the ground on each rep
-You can change hands on the floor or in mid-air

SINGLE DUMBBELL OVERHEAD REVERSE LUNGES
-With a single dumbbell locked out overhead, you’ll alternate legs each rep
-Switch arms at the 10 rep mark and continue to alternate legs each rep
-Demo Video: https://youtu.be/qpIvPpAxqSU

DOUBLE UNDERS
-Choose a number or variation that allows you to clear this station in roughly 45 seconds

MODIFICATIONS
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
-20 Odd Object Ground to Overhead -Video: https://youtu.be/kRsckQhX0is
-20 Slamballs
-20 Box Jumps

SINGLE DUMBBELL OVERHEAD REVERSE LUNGES
-20 Jumping Lunges
-20 Odd Object Reverse Lunges
-20 Bodyweight Reverse Lunges

DOUBLE UNDERS
-Reduce Reps
-60 Single Unders (1.5x)
-45 Seconds of Double Under Practice
-20 Over-and-Back Dumbbell Hops
-40 Line Hops
-40 Double Taps

**Body Armor**

5 Min AMRAP
Single Arm Dumbbell Strict Presses

On the Minute (Starting at 0:00):
6 Hand Release Push-ups

STIMULUS
DESCRIPTION
-Today’s body armor is focused on upper body pressing
-Every minute on the minute (starting at 0:00), you’ll complete 6 hand release push-ups
-With whatever time remains until the top of the next minute, you’ll complete as many reps of a single arm dumbbell strict press as you can

SINGLE ARM DUMBBELL STRICT PRESS
-Switch arms every 5 reps on the dumbbell strict press
-Choose a weight that you could complete for 20+ reps unbroken when fresh

HAND RELEASE PUSH-UPS
-At the bottom of each rep, lift your hands off the ground to stop your momentum before pressing back up
-Pick a number that you allows you to clear this station in 15 seconds or less
-You can complete these from your knees if needed to reduce the weight you are pressing

MOVEMENT VIDEOS
Hand Release Push-ups: https://youtu.be/Fw6GCmilplk