Blog

Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (EZ Pace) 10 Slam Ball Good Mornings w/ :01 Pause 10 Slam Ball Strict Press :30 Plank Hold Into… 1 ROUND 1:00 Row (MOD) 10 Slam Ball G2OH 10 Barbell Bent Over Rows :30 Hollow Body Hold Into… 1 ROUND 1:00 Row (MOD-HARD) 10 Slam Balls 10 Supinated Barbell Bent Over Rows :30 Active Bar Hang Workout Metcon (1 Rounds for time) EMOM x 20 MINUTES MIN 1 – 18/14 Cal Row MIN 2 – 20 Slam Balls (30/20)|(20/10) MIN 3 – 10-15 Supinated Barbell

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m Jog* 5/5 Leg Swings Forward + Back 25ft Heel Walk 5/5 Leg Swings Left + Right 25ft Toe Walk 5 Push-Up to Down Dog *In 2nd round, switch to a 400m Run Workout Metcon (Time) FOR TIME 1 Mile Run 50 Back Rack Lunge (95/65)|(65/45) 50 Push Press 800m Run 25 Back Rack Lunge 25 Push Press 400m Run 12 Back Rack Lunge 12 Push Press (Score is Time) KG BB: (42.5/30)|(30/20) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 1 Mile Run

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 15 Single-Unders 5 Up-Downs* 5 DBL DB Deadlifts 5/5 Single Arm Ring Row *At 2:30, switch to Burpees Into … 2 ROUNDS 5 Inch Worms w/ Push-Up 5 Scap Pull-Ups + 5 Kip Swings 5 DB Hang Muscle Cleans 5 Ring Rows Strength Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 3-5 Strict Bottom Half Pull-Up MIN 2 – :50 Ring Rows MIN 3 – :25 Single, Double, or Triple Practice + :25 Tuck Hold (No Measure) Workout Metcon (3 Rounds 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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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Groiners 8 Bootstrap Squats 8/8 Bodyweight Single Leg RDL 8 Goblet Squat :30 BikeCOACHES ONLY *After the Warm-up have everyone grab a barbell and meet on the floor to go over the teaching of the Front Squat. Strength Front Squat (12-12-12*) *Build to a Moderate-Heavy weight. (Score is Weight) Week 2 of 7 Workout Metcon (No Measure) 3 ROUNDS FOR QUALITY 10/10 Half Kneeling Pallof Presses 10/10 Single Leg DB RDL (Athlete Choice)* 1:00 Alt. Sit Thrus 2:00 Bike (EZ Pace)** *Keep weight Moderate.

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Arms Only Rowing 10 PVC Pass Thrus :30 Active Hang 10 Deadbugs 1 ROUND :30 Arms + Body Rowing 10 Snatch Grip Deadlifts 10 Kip Swing 10 Tuck-ups 1 ROUND :30 Full Body Rowing 10 Snatch High Pulls 10 Dynamic Kip Swing 10 V-ups Extended Warm-up Metcon (No Measure) 2-3 SETS ON A 10:00 RUNNING CLOCK 200/150m Row (EZ Pace) 3-5 Hang Power Snatch* 3-5 Toes to Bar or Toes to Something -Rest Briefly b/t Sets- *Increase Weight each set. Work slightly past workout weight by

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 8 Single DB Curl to Press 10 Single DB Tricep Extension 12 Single DB Hollow Flutter Kicks 20 Plank Shoulder Taps*COACHES ONLY: After general warm-up, have athletes keep their DB and also grab a light KB for the workout prep! Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – :50 Up-Downs MIN 2 – :25/:25 Mixed Grip Hold (Athlete Choice)* MIN 3 – :50 Crossbody Mountain Climbers *Mix Grip = Hold DB in Suitcase + Hold KB FR. (Score is Up-Down Reps) Finisher Metcon

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 2 ROUNDS 8 DB Around the World 8 Lunges :20 Bike (EZ) Into… 2 ROUNDS 6 Banded OH Pull-Aparts 6 Step-Ups :20 Bike (MOD) Into… 2 ROUNDS 4 DB Strict Press 4 Box Jumps :15 (HARD) Strength Shoulder Press (12-12-12*) *Build to a Moderate-Heavy weight. (Score is Weight) Week 2 of 7 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 17 MINUTES 5 Shoulder to Overhead (115/75)|(75/55)* 10/8 Cal Bike 15 Box Jumps (24/20) *Increase weight every 3 rounds… Rounds 1, 2, 3

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Good Mornings 10 Lunges 10 Cat/Cows :30 Tuck Hold Into… AMRAP x 3 MINUTES 3/3 SA KB Deadlift 3/3 SA KB Russian Swing 6 Alt. KB Goblet Lunges 6 Sit-Ups Strength Deadlift (12-12-12*) *Build to a Moderate-Heavy weight. (Score is Weight) Week 2 of 7 Workout Metcon (Time) 5 ROUNDS FOR TIME 12 KB Sumo Deadlift (70/53)|(53/35) 12 Russian KB Swings 12 KB Goblet Squats 24 Sit-Ups (Score is Time) KG KB: (32/24)|(24/16) Optional Cool Down Warm-up (No Measure) 2 SETS FOR QUALITY 1:00 Slow Cat

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Row 10 Alt. Lunges 15 Jumping Jacks 5/5 Half Kneeling Arnold Presses Into … 2 ROUNDS 10/8 Cal. Row (at workout pace) 10 Alt. Step-Ups (Single DB Optional) 200m Run 10 DBL DB Strict Press w/:02 pause overhead Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 12-16 Alt. DB Bench Press MIN 2 – 12-16 DB Glute Bridge-Ups* *Option for feet elevated. (Score is Weight) Workout Metcon (1 Rounds for time) 2 SETS 40/30 Cal Row -Rest :30- 40 Single DB Box Step-Ups

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