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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt. Cossack Squats 5 Scap Push-Ups 10 Alt. Plank Shoulder Taps :30 Goblet Squat Hold Workout Metcon (No Measure) EMOM x 25 MINUTES MIN 1 – 7-10 Deficit Push-Ups MIN 2 – 8/8 Lateral Step-Up (24/20) MIN 3 – 20 DB Slides (50/35)|(35/20) MIN 4 – 20 DB Goblet Squats MIN 5 – :50 Bike, Row, or Ski (EZ Pace) (No Measure) KG DB: (22.5/15)|(15/9) Finisher Metcon (Weight) 3 SETS FOR QUALITY 15 DB Rollouts 15 DB Skull Crushers -Rest 1:30 b/t Sets- (Score is Weight)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 2 ROUNDS :30 Single Unders 8/8 Single KB Suitcase Deadlifts 10 Ring Rows 10 PVC Pass Thrus 8/8 SA KB Rows Into… 2 ROUNDS :30 Double Unders/ Double Under Attempts 8/8 Single KB Suitcase Deadlifts 10 Ring Rows 10 PVC Pass Thrus 8/8 SA KB Rows Strength Metcon (No Measure) 4 SETS FOR QUALITY* 3-5 Strict Pull-Ups + 3-5 Kip Swings + 3-5 Pull-Ups** *If needed, come down between off bar movements. **C2B Optional -Rest as Needed b/t Sets- (No Measure) “LATMAN BEGINS” (AMRAP

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 250m Row 15 Scap Push-Ups 10 Band Pull-Aparts 10 Single DB Skull Crushers Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 10 Bench Press* MIN 2 – 15/15 SA Banded Tricep Pull-Down MIN 3 – :40 Row (EZ Pace) *Build to a Moderate weight. (Score is Weight) Workout Metcon (Time) FOR TIME 35-30-25-20-15* Cal Row 30-25-20-15-10 DB Floor Press (50/35)|(35/20) *Adjusted Cals: 30-25-20-15-10. (Score is Time) KG DB: (22.5/15)|(15/9)

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 25’ Straight Leg Bear Crawl 10 KB Sumo Deadlifts 10 Russian KB Swings 14 Deadbugs Strength Metcon (No Measure) 3 SETS ON A 10:00 RUNNING CLOCK… 7 Sumo Deadlifts* 7/7 Single Leg Glute Bridges 14 Slow Deadbugs *Final weight should be the starting weight for workout. (No Measure) Workout Metcon (Weight) EVERY 5:00 x 4 SETS 7 Sumo Deadlift (Athlete Choice)* 20 Weighted Plate Sit-Ups (25/15)|(15/10) 20 Feet Elevated Glute Bridges 1:00 Side Plank (R) 1:00 Side Plank (L) *Start Moderate and end Moderate-Heavy. (Score

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 24 Mountain Climbers 16 Alt. Lunges 8 Scap Push-Ups Into… 4 ROUNDS 5 Push-Ups 6 Alt. Step-Ups 7 Up-Downs Strength Push Press (12-10-10-8*) 12-10-10-8* Push Press *Build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5 Push Press (115/75)|(75/55) 6 Burpees 7 Box Jumps (24/20) (Score is Rounds + Reps) KG BB:(50/35)|(35/25)

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES* 100m Run 8 Wall Ball Deadlifts 8 Wall Ball Strict Press 8 Wall Ball Front Squats 5 Up-Downs *At minute 3:00 combine the WB Strict Press and Front Squat to a Wall Ball Thruster. Strength Front Squat (4×6) ON A 15:00 RUNNING CLOCK… 4×6 Front Squats *Keep weight Moderate. (Score is Weight) Workout Metcon (4 Rounds for time) E2MOM x 16 MINUTES MIN 1-2 – 400m Run MIN 3-4 – 30 Wall Balls (20/14)|(14/10) (Score is Each 400m Run) KG WB: (9/6)|(6/5)

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS 4 Burpee Broad Jumps 8 Arm Haulers 4 Bodyweight Good Mornings 8 Alt. Reverse Lunges Strength Metcon (Weight) 3 SETS FOR QUALITY 20 Alt. Tempo DB Floor Press (1111) 20 Alt. Tempo DB Bent Over Rows (1111) 20 Slow Deadbugs* 1:00 Bike (EZ Pace)** *Option to hold Single DB OH. **Nasal Breathing Only. (Score is Weight) Workout Metcon (Time) FOR TIME 60 Single KB Reverse Lunges (53/35)|(35/26)* 60 Russian KB Swings 60 Sit-Ups 30 Single KB Reverse Lunges 30 Russian KB Swings 30 Sit-Ups *Athletes can hold

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RH+30 BURN

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 4 (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 30 Cal Row 30 Sit ups 30 Hollow Flutters Station 2 amrap 200 m Row 10 Pushups 10 Pull Ups

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :30 High Knees + 5 Scap Pull-Ups + 5 Kip Swings MIN 2 – :30 Butt Kickers + 5/5 Single Arm Banded Lat Pull-Down MIN 3 – :30 Row + Burpees over the rower in remaining time Strength Metcon (Weight) 3 SETS 5-7 Weighted Wide Grip Pull-Ups -Immediately into- 25 Banded Wide Grip Lat Push-Downs -Rest 2:00 b/t Sets- (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 750m/600m Row 20 Pull-Ups 600m Run (Score is Time) Partner Workout Option Metcon

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 10 Single DB Upright Row 200m Row 10 Kip Swings 10 Slam Balls Strength Front Squat (5-5-5-5-5-5-5-5) EMOM x 8 MINUTES* 5 Front Squats *Start Light end Moderate or start Moderate and stay Moderate across. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 7 Front Squats (95/65)|(65/45) 7 Up-Downs 7 Box Jump Overs (24/20) -Rest 1:30- AMRAP x 4 MINUTES 5 Front Squats (115/75)|(75/55) 5 Burpees 5 Box Jump Overs -Rest 1:30- AMRAP x 3 MINUTES 3

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