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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike (chill pace) → :45 Bike (workout pace) → :30 Bike (aggressive sprint-like pace; what not to do in the workout) 5 Lunge-Lunge Squats + 5 Jumping Air Squats 5 Scap Pull-Ups + 5 Kip Swings 5 Tuck-Ups + 5 V-Ups 5 Body Weight Good Mornings + 5 Empty Barbell Deadlifts Strength Metcon (Weight) EMOM x 8 MINUTES* 1 Hang Power Clean + 1 Front Squat + 1 Hang Squat Clean *Start Light and build to something Moderate. (Score is Weight) Workout Metcon (Time) FOR TIME

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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/ 3 MIN RUN 30 Sit ups 30 Hollow Flutters Station 2 amrap 200 m Row/1 MINUTE RUN 10 Pushups 10 Pull Ups 10 AIR SQUATS

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Jog 5 Inch Worms w/Push-Up* 5/5 Moose Antlers 5 Empty Barbell Cuban Presses 10 SLOW Arm Haulers *R2 & R3 complete 20 Alt. Pike Shoulder Taps. Strength Shoulder Press (10-10-10*) *Build to a Heavy weight. (Score is Weight) Week 5 of 7 Workout Metcon (AMRAP – Rounds and Reps) EMOM x 21 MINUTES* MIN 1&2 – AMRAP of 2 Wall Walks + 8 S2OH (135/95)|(95/65) MIN 3 – Rest *Pick up where you left off. (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30)

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 DB (No Measure) 2 10 Minute AMRAP 1. 500 m row/2 MIN RUN 10 DBL Db Strict press 10 Db Renegade Row 2 minute break 2. 20 calories row/ 1 MINUTE RUN 10 Burpees 10 broad jump

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RH +30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD CHEST AND BACK 2021 (No Measure) 25 minute emom 3×10 JM PRESS (CLOSE GRIP) WITH BENCH 3x 10 DOUBLE BANDED CHEST FLYS 3x 10 BARBELL TRICEP COMPLEX ROLLING TRI EXTENSION SKULL CRUSHER BENCH PRESS 3x 10 LANDMINE PRESS 3x 10 LANDMINE SINGLE ARM ROW 3x 10 LANDMINE SINGLE ARM ROW PERPENDICULAR 3x 10 BANDED HIGH PULL 3x BANDED FACE PULL

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RH +30 boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Boxing (No Measure) Boxing 4 minute Amrap rounds 1 minute break 1. 100 1-2s 50 situps 2. 50 3-4s 10 Leg lifts over DB 3. 100 Freestyle 10 greatest stretch ever 4 100 1-2s 20 lunges 5 50 3-4s 10 box step ups

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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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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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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Group Jog Into … 3 ROUNDS 5 Scap Push-Ups + 10 Alt. Plank Shoulder Taps 1:00 Bike :30 Tuck Hold + 10 Alt. Deadbugs 30 Single-Unders Workout Metcon (Time) 10 ROUNDS FOR TIME 10 Push-Ups 12/10 Cal Bike 14 Alt. V-Ups 28 Double Unders (Score is Time) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… E2MOM x 24 MINUTES MIN 1&2 – 25/20 Cal Bike MIN 3&4 – AMRAP 5 Push-Ups + 10 Alt. V-Ups + 15 Double Unders *Each partner will keep

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RH30 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/ 3 MIN RUN 30 Sit ups 30 Hollow Flutters Station 2 amrap 200 m Row/1 MINUTE RUN 10 Pushups 10 Pull Ups 10 AIR SQUATS

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