Blog

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (7:00 CAP) 5 Sumo Stance Good Mornings 1:00 Bike (increase pace over the 3 rounds) 5 Sumo Stance Air Squats 200m Jog Strength Sumo Deadlift (6-6-6-6) 6-6-6-6* Sumo Deadlift *Build to a Heavy Weight. (Score is Weight) Workout Metcon (4 Rounds for time) 4 SETS 20/15 Cal Bike 12 Sumo Deadlift (225/155)|(155/105) -Rest 1:30 b/t Sets- (Score is Each Set for Time) KG BB: (100/70)|(70/55) Optional Finisher 10 am start 5k with Grace (Time) 3 rft 1 mile run 10 clean and jerk 135/95

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Up-Downs 20 Reverse Single 10 Alt. DB Deadlift 10 DB Curl to Press Into… AMRAP x 4 MINUTES 10 Up-Downs 20 Double Unders/ Double Under Attempts 10 Alt. DB Deadlift 10 Alt. DB Hang Snatches Strength Hang Power Snatch (8-8-6-6-4) 8-8-6-6-4* Hang Power Snatch *Start Light and build to a Moderate weight. (Score is Weight) Workout Metcon (Weight) E2MOM x 14 MINUTES 5 Unbroken Hang Power Snatches (Athlete Choice)* 10 Burpees Over Bar 30 Double Unders *Keep weight Moderate for all Sets. (Score is

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Rh+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 Burn Test (Distance) 2 rounds 10 MInute Rounds Row to max distance 2 minute Break 10 minutes Row to Max Calories

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run + Max Scap Push-Ups MIN 2 – 100m Run + Max Tuck-ups or Tuck Hold MIN 3 – 100m Run + Max Scap Pull-Ups Strength Metcon (Weight) 3 SETS 10 Tempo Wide Grip Bench Press (31X1)* 15 DB Overhead Tricep Extensions *Build to a Moderate weight. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 25 Toes to Bar 100m Single Arm DB Suitcase Carry (50/35)|(35/20)* *Athletes switch DB at 50m. (Score

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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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RH30 Boxing

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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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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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+ burn 3 (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 20 cal row 10 DB DL 10 DB clean 10 DB Press Station 2 amrap 500 m Row 10 burpees 10 Donkey Kicks 20 hollow flutters 60 seconds bear stance

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :30 Bike 4 Hang Muscle Cleans 4 Alt. Elbow Punches 4 Dip + Jump + Land (BW) :30 Hollow Hold Strength Hang Power Clean (4-3-3-2-2*) 4-3-3-2-2* Hang Power Clean *Build to a Moderate-Heavy weight. (Score is Weight) Workout “HEARTBREAKER” (4 Rounds for time) 4 SETS 21/16 Cal Bike 15 V-Ups 9 Hang Power Cleans (135/95)|(96/65) 1:00 Unbroken Wall Sit -Rest 1:30 b/t Sets- (Score is Each Set for Time) KG BB: (60/42.5)|(42.5/30) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME*

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