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RH+30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build shoulders and tris (No Measure) 25 round EMOM Shoulders-Bis-Tris Seated DB Arnold Press 3×8 DB Bench Press 3×8 Double DB Kick Backs/Cable Tri Extensions 3×6 Bench Dips 4×10 DB Shrugs 3×10 DB Skull Crushers 3×10 DB Cuban Press 4×10 ()

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Single Unders 10 Scap Push-Ups 10 Tuck-Ups :30 Row (EZ Pace) Into 2 ROUNDS 30 Single Unders 10 Shoulder Taps 10 Scap Pull-Ups :30 Row (MOD Pace) Into 1 ROUND 30 Double Unders/Double Under Attempts 10 Push-Up to Pike 10 V-Ups :30 Row (HARD Pace) Strength Bench Press (4×5) Tempo (32X1)* *Keep weight Moderate. (Score is Weight) Week 2 of 8 Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Double Unders 1:00 – Push-Ups* 1:00 – Toes to Bar 1:00 – Cal

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 12 HSW (No Measure) 2 10 minute metcons 2 minutes break 1. 400 m row/2 minute run 5 lunges with DB press L 5 lunges with DB press R * left press is with left leg in lunge position right knee on ground ** then switch 2 minutes break 2. 50 cal row/ 4 minute run 10 Left Single Arm Curl to Press 10 Right Single Arm Curl to Press **

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 20 Lateral Hops over the Barbell 7/7 SA KB Deadlifts 10 Air Squats 10 Deadbugs :30 Tuck Hold Strength Back Squat (4×5) Tempo (32X1)* *Keep weight Moderate-Heavy. (Score is Weight) Week 2 of 8 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 1-2-3-and so on… Front Squats (155/105)|(115/75) 2-4-6-and so on… Up-Downs Over Bar 3-6-9-and so on… KB Swings (53/35)|(35/26) -Rest 2:00- AMRAP x 7 MINUTES* 1-2-3-and so on… Front Squats (155/105)|(115/75) 2-4-6-and so on… Up-Downs Over Bar 3-6-9-and so on… KB

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Single-Unders 10 Slam Ball Deadlifts 100m Jog 10 Arm Haulers Into … 2 ROUNDS 30 Single-Unders (side to side) 10 Slam Ball Thrusters 100m Jog 10 Up-Downs (switch to Burpees in 2nd Round) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 50 Double Unders 25 Slam Balls (30/20)|(20/10) 5 Burpees* *Every round increase Burpees by 5 Reps…5-10-15-Etc. (Score is Rounds + Reps) KG SB: (15/10)|(10/5) Finisher Metcon (No Measure) 3 SETS 10/10 Supported DB Bent Over Rows 10-15 Ring Skull Crushers 16-20 DB

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 250/200m Row :30 Tuck Hold + 10 Alt. Deadbugs 5/5 PVC Pass Thrus 10 Banded (or bodyweight) Good Mornings Into .. 2 ROUNDS 250/200m Row 10 Strict Sit-Ups* 5/5 PVC Around the Worlds 5 Behind the Neck Strict Press + 5 Behind the Neck Push Press w/Snatch Grip *Switch to regular Sit-Ups (using the arms) in the 2nd round* Strength Metcon (Weight) EMOM x 5 MINUTES* 5 Tempo Snatch Grip Deadlifts (2121) -Rest 2:00 b/t EMOMs- EMOM x 5 MINUTES* 3 Hang Power Snatch *Keep Snatch Grip

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 WB Squats 10 WB Strict Press 5 WB Thruster 10 Scap Push-ups + 5 Push-ups *Coach Note – After the Warm-up have your athletes grab a bench and barbell to go over the teaching of the Bench Press. Strength Metcon (Weight) 4×7 Tempo Bench Press (32X1)* *Keep weight Moderate. (Score is Weight) Week 1 of 8 Workout Metcon (AMRAP – Reps) 4 SETS ON A 2:30 RUNNING CLOCK… 30 Wall Balls (20/14)|(14/10)* Max Push-Ups in Time Remaining… -Rest 1:00 Rest b/t Sets- *Option for

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:50 WORK / :10 REST) MIN 1 – 100m Run MIN 2 – :20 Step-ups then Max Box Jumps MIN 3 – :20 Tuck Hold then Max Tuck Ups MIN 4 – SA Ring Row – Rings Rows MIN 5 – 100m Run *Coach Note – After the Warm-up go over the teaching of the Pull-ups & Toes to Bar. Skill Metcon (No Measure) EMOM x 4 MINUTES MIN 1* – :15 Active Hang + 3-5 Scap Press Downs MIN 2 – 5-7 Kip Swings

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rh30 burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 burn 2 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 10 left and right anti rotation presses

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RH30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build 1 (Weight) 25 minute EMOM KB Romanian deadlift 3×10 KB around the head 3×10 Renegade Rows 3×10 DB Bench Press 3×10 DB Curls 3×10 DB L Raise to External Rotation 3×10 DB Hammer Curls 3×10 DB Bent Over Rows 3×10

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