Blog

Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Single-Unders* 5 Scap Push-Ups 10 Alt. Plank Shoulder Taps 15 Tuck-Ups *Increase in complexity every round … Round 2: Single-Under High Jumps Round 3: Single-Single-Double Strength Metcon (Weight) EVERY 3:00 x 4 SETS 6 Tempo DB Deficit Push-Ups (30X1) 8/8 DB Floor Press* :30 Top of Floor Press Hold *Complete all 8 reps on one side, then complete all reps on the other side. Opposite arm stays locked out. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 2:00 x 7 SETS 40 Double Unders 10

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 200m Jog 3 Hang Muscle Cleans 4 Push Press to Behind the Neck Push Press (Up & Overs) 6 Alt. Reverse Lunges (Empty Barbell Optional) 4/4 Single Arm Ring Rows Strength Metcon (Weight) 20-15-12-10-10* Wide Grip Bent Over Rows 10-10-10-10-10 Supinated Ring Rows *Start light and build to a heavy set of 10 for today. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 200m Run* 16 Back Rack Lunges (95/65)|(65/45) 12 Feet Elevated Ring Rows *Run increases by 100m

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 10 Wall Ball Front Squat 10 Wall Ball Deadlifts 10 Box Step-Ups 10 Wall Ball Push Press 250m Row Strength Metcon (Weight) 4 SETS 8 Tempo Deadlifts (3110)* 10/10 Single Leg Glute Bridge-Ups** *Keep weight moderate. **Athlete can complete unweighted or with DB in hips. -Rest As Needed b/t Sets- (Score is Weight) Workout Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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Rh30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 burn plylo (No Measure) 2 round 10 minutes each 2 minutes break Round 1 AMRAP 200 m row 10 Pushup toe touches 10 split bench Romanian deadlifts right 10 split bench Romanian deadlifts left 10 foam roller wall squats 2 minutes break Round 2 AMRAP 30 cal row 10 Assisted pull ups 10 wall Assisted handstands/ 5 sec hold dumbbell press 1:00 ring saw

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 8/6 Cal Bike 20 V-ups 8/6 Cal Bike 10 Kang Squats 8/6 Cal Bike 10 Broad Jumps Strength Metcon (Weight) EMOM x 10 MINUTES 1 Power Clean + 2 Hang Power Clean + 1 Front Squat *Keep weight light-moderate. (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 80/64 Cal Bike 40 Toes to Bar *Every 2:00, not including 0:00, complete 3 Power Cleans (135/95)|(95/65). -Time Cap 26:00- (Score is Time) KG BB: (60/45)|(45/30)

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RH30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build Back And PC (No Measure) 25 minute EMOM Ring Rows 3×10 Bench Glute extension 3×10 Wide Grip Pull ups 3×10 Alternating Reverse Lunges 3×10 Supinated Pull Ups 3×10 Box Step ups 3×10 S/A DB Bent Over Rows 3×10 Kang Squats 3×10

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Mountain Climbers MIN 2 – 10 Scap Ring Rows + 5 Ring Rows MIN 3 – 12 Push-Up to Pike MIN 4 – :45 Hollow Rocks Strength Metcon (Weight) 5 SETS 8 Tempo Strict Press (21X0)* 8/8 KB Upright Row *Keep weight light-moderate. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 2 MINUTES Max Barbell Strict Press (45/35) (Score is Reps) -Rest 1:00- AMRAP x 8 MINUTES 10 Pull-Ups 10 Up-Downs (Score

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Rh30 Box

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 minutes #2 (No Measure) 10 minute AMRAP 1 minute each 1. 75 1-2 15 Sit ups 2. 75 1-2s 15 Reverse lunges 3. 75 1-2 15 Supermen 4. 75 1-2 10 DeadBugs 5. 75 1-2 10 Box Steps 2 minute break Boxing: 1. 1, 3,4 high low 2. 1,1,2,3,4 3. 1,2,1,2, 3, 4. 1,2,1,1,4 5. 1 minute break Repeat

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 10 Alt. Step-Ups 100m Run 10 Slow Air Squats 100m Run 10 Broad Jumps Strength Metcon (Weight) 4 SETS 8 Tempo Front Squats (22X1) 4 Tall Box Jumps (Athlete Choice) -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (Time) FOR TIME 800m Run 50 Box Step-Overs (24/20) 25 DB Front Squats (50/35)|(35/20) 400m Run 40 Box Jumps 20 DB Suitcase Lunge 200m Run 30 Box Jump Overs 15 DB Front Rack Lunge + Lunge + Squat (Score is Time) KG DB:

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RH 30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard Bis Back RH30 (Weight) 25 rounds: S/A DB ROW 3×10 Bent Over Row 3×12 Wide Grip Assisted Pull Up 3×8 Barbell Curls 3×8 Hammer Curls 3×12 Dumbbell Curls 4×8 Supinated Grip Assisted Pull Ups 2 x max

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