Blog

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 500/400m Row 12 Med. Ball Deadlift 10 Med. Ball Push Press to target 8 Med. Ball Front Squat Strength Deadlift (12-12-10*) *Build to a Moderate-Heavy weight. (Score is Weight) Week 3 of 7 Workout Metcon (AMRAP – Reps) 2 SETS ON A 11:00 RUNNING CLOCK… 1000/800m Row 50 Wall Balls (20/14)|(14/10) 25 Deadlifts (185/135)|(135/95) Max Sit-Ups with time remaining… -No Additional Rest b/t Sets- (Score is Total Reps of Sit-Ups) KG WB: (9/6)|(6/5) KG BB: (85/60)|(60/42.5) Partner Workout Option Metcon (Distance) IN TEAMS OF 2… AMRAP x

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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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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 7/7 Single Arm DB Bent Over Row 7/7 Single Arm DB Upright Row :20 Plank Hold 7 Band Pull Aparts 7/7 Split Squats Strength Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 3-5 Strict Top Down Pull-Up MIN 2 – :50 DB Pull-Over* MIN 3 – :25/:25 DB Goblet Split Squats *Can complete from floor, WB, or bench. Keep weight Light-Moderate. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 8 Ring Rows* 16 Single DB Back Rack Lunges

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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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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (8 MIN CAP) 12 Scap Push-ups 10 Step-Ups – Box Jumps – Box Jump Overs* 5/5 Plate Around the World 20 Shoulder Taps 2 Wall Walks or :30 Plate OH Hold *R1 – Step-Ups, R2 – Box Jumps, R3 – Box Jump Overs* Strength Shoulder Press (12-12-10*) *Build to a Moderate-Heavy weight. (Score is Weight) Week 3 of 7 Workout Metcon (Time) FOR TIME 15 Hand Release Push-Ups 50 Box Jump Overs (20) 15 Hand Release Push-Ups 50 Push Press (95/65)|(65/45) 15 Hand Release Push-Ups

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RH30 box

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 min #1 (No Measure) 10 minute AMRAP 1 minute each 1. 100 1-2 15 Pushup 2. 100 1-2s 15 Lunges 3. 100 1-2 15 Airsquat 4. 100 1-2 10 BirdDog 5. 100 1-2 10 Burpees 2 minute break Boxing: 1. 1,1,2 high low 2. 1,2 3. 1,2,3,4 4. 1,1,3 5. 1 minute break Repeat

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt Groiners 100m Jog 5 Up-Downs* 10 Bootstrappers *After 1st round, progress to up-down over bar Strength Front Squat (12-12-10*) *Build to a Moderate-Heavy weight. (Score is Weight) Week 3 of 7 Workout Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 10 Front Squats (135/95)|(95/65)* 15 Up-Downs Over the Bar 200m Run -No Additional Rest b/t Sets- *Option for (155/105)|(115/75). (Score is Each Set for Time) KG BB: (60/42.5)|(42.5/30)

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RH30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 BUILD 2 (Weight) 25 minute EMOM DB Arnold Press 3×10 Over Head DB Shrug 3×10 DB Shrug 3×10 DB Lateral Raises 3×10 :30 Abmat Sit Ups 3 sets :30 Plank 3 sets :30 HollowBody 3 sets :30 HKR 3 sets

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds (7:00 CAP) 20 Singles 8 PVC Deadlifts 8 PVC Pass Thrus 8 PVC Behind the Neck Presses Into 2 Rounds 20 Singles * 8/8 Single DB Upright Rows 8/8 Single DB Strict Press :20 Bike Sprint *Athletes can perform Double Unders/Double Under Attempts Strength Metcon (Weight) 6 SETS* 2 Snatch Deadlifts w/ :03 Pause @ Below the Knee + 1 Hang Power Snatch *Start Light and build to Moderate weight. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x

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RH30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard rh30 burn sled 1 (No Measure) RH30 Burn hammer/sled (CrossFit Roadhouse) METCON 2 Ten Minute AMRAP 1. 10 minute AMRAP 400 m row/ 4 minute run 25 m sled push/pull 2 minute break 10 minute AMRAP 2. 20 calories row/2 MINUTE RUN 20 quad heel taps 20 KB sumo deadlifts

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