Blog

Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Immediately Into… 3 SETS 5/5 Single DB Strict Press 10 Box Step-Ups (increase height of box each round) 10 Glute Bridge-Ups 10 Tuck-Ups *After warm-up, practice the positions for the Extended Warm-Up. The EWU should be performed with a high attention to the mechanics and control of the movements. Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY 12 Alt. Strict Knees to Chest 6/6 DB Clean to OH 6 Tall Box Jumps (Athlete Choice) -Rest as Needed b/t Sets- (No Measure) Workout Metcon (Time) 4 ROUNDS

Read More »

RH30 BUILD

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD 2021 BIS AND CORE (No Measure) 25 MIN EMOM 3X30 FLUTTERKICKS WITH PLATE 3X10 DB ZOTTMAN CURL 3X30 PLANKS 3X10 BANDED HAMMER CURLS 3X30 WAITED MATRIX PULSES 3X10 WAITER CURLS 3X30 SLOW BIRD DOGS 3X10 BARBELL CURLS

Read More »

Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS 5 Inch Worm to Push-Up 10 Alt Lunges (w/ a twist optional) 20 Mountain Climbers :30 Bottom of Squat Hold (active position…pushing butt back and chest up!) 40 Single Unders or Double Unders *After the general warm-up, break out an empty barbell and begin to warm-up your Front Squat. If you are particularly tight, spend more time opening the Front Rack with a tricep smash or elbow punches. Strength Front Squat (5-5-5*) *Build to a Moderate weight. (Score is Weight) Workout Metcon (AMRAP – Reps) 4 SETS

Read More »

RH +30 boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BOXING 2021 5 MIN #2 (Time) Boxing 5 minute Amrap rounds 1 minute break 1. 100 1-2s 100 KNEE STRIKES 50 situps 2. 50 3-4s 50 POWER 1-2S BURPEE BROADJUMP 3. 100 Freestyle 20 RUSSIAN LUNGES 20 REVERSE LUNGES 4 100 COMBO GRAB BAG THEN PUSH THEN 1- 2 25 M BEAR CRAWL

Read More »

Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES* 10/10 Single Arm DB Half Kneeling Strict Press 15 Scap Pull-Ups 20 Plank Shoulder Taps :30 Bike *At 3:00, switch to: 10/10 Single DB Push Press 10 Kipping Swings 10 Single DB Push Jerk :30 Bike **FOR COACHES ONLY: After the warm-up, athletes swap DBs for a Barbell to go into the Strength Prep! Strength Metcon (Weight) EVERY 1:30 x 6 SETS* 1 Push Press + 2 Push Jerks *Build to a Moderate weight. (Score is Weight) Workout Metcon (1 Rounds for reps) 4 SETS*

Read More »

RH30 BUILD

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD POSTERIOR AND CORE 2021 (No Measure) 25 MIN EMOM 3X10 BARBELL RDL 3X10 BANDED DANTE ROW 3X10 HEELS ELEVATED GOBLET SQUAT 3X10 KB DEATH MARCH 3X10 ALTERNATING SPLIT STANCE GOOD MORNING 3X30 SECS AB MAT SIT UPS 3X30 SECS HOLLOW BODY FLUTTERS WITH PLATE 3X30 MED BALL DEAD BUGS

Read More »

Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Good Mornings (Narrow/Normal/Wide)* 8 Up-Down + 2 Mountain Climbers 10 Glute Bridge-Up 8 KB Wide Stance RDL :30 Plank * Switch stances after each round. Strength Sumo Deadlift (8-6-6-4*) *Build to a Moderate-Heavy Weight. (Score is Weight) Workout Metcon (Time) FOR TIME* 100 Bar Facing Burpees *Every 1:30 not including 0:00 complete 5 Sumo Deadlifts (225/155)|(155/105). (Score is Time) KG BB: (100/70)|(70/55)

Read More »

RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BURN 2021 SPEED AND CORE (No Measure) 2 10 minute metcons 2 minutes break 1. 400 m row/3 MINUTE RUN 20 LANDMINE ROTATIONS 10 LAND MINE PRESS L AND R 2 minutes break 2. 20 cal row/2 MINUTE RUN 20 DEONS 20 karaokes 20 HIGH KNESS 20 JUMPING SQUATS **

Read More »

Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 24 Mountain Climbers 12 Alt. Bird Dogs 6/6 SA KB Suitcase Deadlift Into… 2 ROUNDS :30 Single KB Suitcase Hold (R) :30 Single KB Suitcase Hold (L) :30 Hollow Body Hold* *KB Optional. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 15 Russian KB Swing (53/35)|(35/26) 100m SA KB Front Rack Walk* 30 Sit-Ups *Complete first 50m all on Right Arm. Complete second 50m all on Left Arm. (Score is Rounds + Reps) KG KB: (24/16)|(16/12) Finisher Metcon (Weight) 3 SETS* 12 DB Hammer

Read More »

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

Read More »