WOD

Wednsday Crossfit

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

Warm-up

• 200 Single Unders

2 rounds:

• 10 Jumping Jacks

• 10 Romanian Deadlifts 45/35#

• 10 Barbell Thrusters 45/35#

Metcon (AMRAP – Reps)

6 min EMOM:

• 20 sec Back Squats 135/95#

• 40 sec Rest

3 min Rest

6 min EMOM:

• 20 sec Back Squats 95/65#

• 40 sec Rest
I 115/75

b 95/55

Metcon (Time)

20-15-10-5 reps for time:

• Row (calories)

• Thrusters 95/65#

• Toes-to-bar

Warm-up (No Measure)

3 rounds:

• 20 sec Goblet Squat Hold 70/53#

• 20 sec Pigeon Pose Right

• 20 sec Goblet Squat Hold 70/53#

• 20 sec Pigeon Pose Left

• 20 sec Couch Stretch Right

• 20 sec Couch Stretch Left


CFRH Open Prep

CrossFit Roadhouse – Open Gym

Romwod (No Measure)

ROMWOD

Warm-up (No Measure)

Five sets of:

Speed Swings x 5 reps

Rest as needed, and then…

Three sets of:

Pop Swing x 2 reps

Rest as needed, and then …

Every minute, on the minute, for 7 minutes:

Pop Swing + Muscle Up x 1-3 reps

Front Squat

Five sets of:

Front Squat x 6 reps @ 75%

Rest 2-3 minutes

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 6 minutes of:

8 Power Cleans

8 Shoulder to Overhead

40 Double-Unders


Tuesday CrossFit

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

Warm-up

2 rounds:

• 10 m High Knees

• 10 m Butt Kicks

• 10 m Side Shuffle Right

• 10 m Side Shuffle Left

• 10 Side to Side Jumps

Clean (5.5.3.2.1)

10 min e2m

RX at squat clean

find 1 rm

Warm-up (No Measure)

Partition reps how you like:

• 50 SuperMan

• 50 Sit-ups

Metcon (AMRAP – Reps)

5 rounds for max DU reps:

2 min:

• 3 Bar Muscle Ups

• 10 Deadlifts 225/155#

• Max Double Unders

2 min:

• Rest

Metcon (No Measure)

3 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left


CrossFit Monday

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

Warm-up

• 20 cal row/ 200 m run

Overhead Squat (5.5.3.2.1)

10 min E2M:

• 1 Snatch Balance

• 1 Overhead Squat

Increase weight to finish heavy

Warm-up (No Measure)

Accumulate 2 min:

• L-Hang Hold

Metcon (AMRAP – Reps)

3 rounds for max reps:

• 1 min Burpees

• 1 min Power Snatch 75/55#

• 1 min DU

• 1 min Thruster 75/55”

• 1 min Chest-to-bar Pull-ups

• 1 min Rest

Mobility Thoracic (No Measure)

3 rounds:

• 40 sec Thoracic Spine BB Stretch

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

• 20 sec Spiderman Lunge Right

• 20 sec Spiderman Lunge Left

2 rounds:

• 15 PVC Good Mornings

• 15 PVC Overhead Squats


CFRH Open Prep

CrossFit Roadhouse – Open Gym

Romwod (No Measure)

ROMWOD

Metcon (No Measure)

A.

Three sets of:

Weighted Pull-Ups x 2-3 reps

Rest 60 seconds

Strict Pull-Ups x 8-10 reps

Rest 2 minutes

Back Squat (1×8)

Every 90 seconds for 12 minutes (8 sets):

Back Squat x 2 reps @ 85%

Then. . .

One set of:

Back Squat x 8 reps @ 70%

Metcon (Time)

For time:

50 Box Jumps (24/20″)

25 Toes-to-Bar

50 Wallball Shots (20/14 lb.)

25 Ring Dips

50 Wallball Shots (20/14 lb.)

25 Toes-to-Bar

50 Box Jumps (24/20″)


saturday crossfit

CrossFit Roadhouse – CrossFit

Gymnastics skill warmup (No Measure)

A.

Three sets, not for time, of:

L-Sit x 30-45 seconds

Bar Muscle-Up x 5-8 reps

(Options if you don’t have Bar Muscle-Ups:

Jumping Bar Muscle-Ups x 5-8 reps

or

Bar Muscle-Up Stomps x 5-8 reps)

Nose-to-Wall Handstand Hold x 45 seconds

Clean

(65%/2)3

Clean Pull (3×3)

(100%/3)3

Front Squat (3×2)

(70%/2)3

Metcon (Time)

12 Rounds:

20 Cal Row

Rest 1:00 between rounds


CFRH OPEN GYM

CrossFit Roadhouse – Open Gym

Warm-up (No Measure)

Shoulder Mash x 2 minutes per side

and then . . .

Band-Assisted Scarecrow x 2 minutes

and then . . .

Band-Assisted Perfect Stretch x 60 seconds per side

Warm-up (No Measure)

Five sets of:

Speed Swings x 5 reps

Rest as needed, and then…

Five sets of:

Peek-a-boo swings x 5-6 reps

Rest as needed, and then …

Every minute, on the minute, for 7 minutes:

Muscle Up x 1-2 reps

*Make this rep perfect

Front Squat (Five sets of)

Front Squat x 6 reps @ 70%

Rest 2-3 minutes

Metcon (Time)

21-15-9

Thrusters

Burpees over the Barbell

115/75 lbs


7/7

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Front Squat (3×3)

Front Squat w/ 3 sec pause in bottom

• 3 reps at 60% of 1RM

• 3 reps at 65% of 1RM

• 3 reps at 70% of 1RM

Clean and Jerk (3×3)

Clean & Jerk

• 3 reps at 60% of 1RM

• 3 reps at 65% of 1RM

• 3 reps at 70% of 1RM

7 mins of hell (AMRAP – Reps)

7 mins amrap

• 7 Deadlifts 185/125#

• 7 Double Unders

• 7 Pull-ups

• 7 Double Unders

• 7 Bar-Facing Burpees

• 7 Double Unders

• 7 Pull-ups

• 7 Double Unders

• 7 Deadlifts 185/125#
scale

I 135/95

B 75/55


mobility shoulders (No Measure)

3 rounds 30 secs

L and R

banded overhead distraction

anterior compartment smash

bully extesion bias

Thursday crossfit

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

• 20 cal Air Bike

4 rounds:

• 15 sec Arm Circles CW

• 15 sec Arm Circles CCW

• 15 sec Arm Hugs

• 15 sec Plank Hold

• 15 sec Butterfly Stretch

• 15 sec Straddle Stretch

Bench Press (5×3)

10 min E2M:

• 3 Strict Pull Up

• 3 Bench Press

Increase weight to finish heavy

Warm-up (No Measure)

4 rounds:

• 20 sec kb sky reaches

• 10 sec Rest

• 20 sec Flutter Kicks

• 10 sec Rest

Metcon (Time)

5 rounds for time:

• 200 m Row

• 21 Push-ups

• 12 kb Thrusters 53/35#

Mobility chest (No Measure)

3 rounds:

• 20 sec Pec Stretch w/ Band Right

• 20 sec Pec Stretch w/ Band Left

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left