saturday

CrossFit Roadhouse – RH Lift

View Public Whiteboard

Functional Strength

Metcon (No Measure)

A. FUNCTIONAL STRENGTH

3-4 SETS*

10-15 Strict Pull-Ups

1:00 Ring FLR

15-20 Strict Dips

1:00 Wall Sit

*No Rest b/t Movements. Add :15 to the

static holds each set.

-Rest as Needed b/t Sets

GOAL: RPE 6-7 | INSANE CONTROL.

STRICT STRICT STRICT. If strict is very

easy for you, add a weight vest to this

bodyweight strength sesh.

BodyBuilding

Metcon (No Measure)

B. BODYBUILDING

3 SETS

10 DB Incline Bench Press (Heavy)

-Rest :30-

Max Banded Incline Press*

Immediately Into…

1:00 Banded Plank Hold

*Hold ends of band in palm and wrap band

around back. Press fast to full extension.

3 SETS

7/7 Slow DB Staggered Stance DL

(Mod-Heavy)

1:00 Glute Bridge Hold

Max Single DB Curl (Mod-Heavy)

5 SETS

10 Slow Tuck Ups

25 Fast Crunches

1:00 Plate Gun Hold

GOAL: Banded Incline press should reach

burnout then immediately roll over into

banded plank. For the Banded Plank, you

are pressing actively in the push-up plank

with the band wrapped around your back.

For the staggered stance DL, stand with

your feet under your hips then take take a

6-8 inch step forward. Switch feet after 7

reps.

A. CONDITIONING

Metcon (No Measure)

C. MIXED CONDITIONING

(OPTIONAL)

FOR QUALITY

15 Minutes Weighted Walk Up & Down Hill

or Incline*

*Use Ruck or Weight Vest. If cannot find

hill or tread that inclines…do 15-20 min of

low box step-ups and step-downs (20

inches or less)

GET A FREE CLASS