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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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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 30 Mountain Climbers 8 Alt. Groiners w/ Thoracic Twist 8 Alt. Box Step-Ups* 8 KB Deadlifts** 8 Air Squats*** *At 3:30 switch to Box Jumps. **At 3:30 switch to Russian KB Swings. ***At 3:30 switch to KB Goblet Squats. Strength Back Squat (5-Rep Heavy ) ON A 20:00 RUNNING CLOCK… Build to a 5-Rep Heavy Back Squat Week 12 of 12 of current cycle. (Score is Weight) Workout “THE HULK” (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5 Front Squats (185/125)|(135/95) 7 Box

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run + Alt. Groiners in remaining time MIN 2 – 5/5 Ankle Circles + 20 Single-Unders MIN 3 – 150/100m Row + 5-8 Body Weight Good Mornings Strength Metcon (Weight) 3 SETS FOR QUALITY 8/8 Front Foot Elevated Split Squats* 16 Alt. KB Gorilla Rows (Athlete Choice) 16 Weighted Sit-Up *Option to hold KB’s in Suitcase Hold. (Score is Weight) Workout Metcon (Time) FOR TIME 1000m Run 1500/1250m Row 200 Double Unders 1500/1250m Row 1000m Run (Score is Time) Partner Workout

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Plate Around the Worlds 5 Up-Downs w/Jump to Plate 5 Squats w/ Plate Press Out Into … 2 ROUNDS 3 Inch Worms w/Push-Up to Down Dog :30 Tuck Hold 10 SLOW Arm Haulers :30/:30 Single Arm Overhead Plate Hold Strength Metcon (Weight) EMOM x 12 MINUTES* MIN 1 – 6/6 SA DB Arnold Press MIN 2 – :45 DB Slides MIN 3 – :45 Row, Bike, or Ski *Keep weight moderate. (Score is Weight) Workout “INFINITY LOOP” (Time) 4 ROUNDS FOR TIME 10 Push

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:45 WORK / :15 REST) MIN 1: Row (Easy Pace) MIN 2: Lunge – Lunge- Squat MIN 3: Row (Moderate Pace) MIN 4: Single DB Curl to Press MIN 5: Row (Fast Pace) MIN 6: Scap Pull-Ups *After the warm-up have your athletes grab a quick drink of water then meet back on the floor to go over the movements for today’s workout. Workout Metcon (AMRAP – Reps) 5 ROUNDS FOR MAX REPS 1:00 – Cal Row 1:00 – DB Front Rack Reverse Lunges (50/35)|(35/20)

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Step-Ups 10 Slow Tuck-ups 20 Slow Alt. Bicycle Crunches 5/5 Alt. DB Sumo Deadlifts 5/5 SA DB Upright Rows *After the warm-up have your athletes grab a barbell to review the Points of Performance of the Deadlift. Strength Deadlift (3×5) 3×5 @ 65% Week 11 of 12 of current cycle. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 5 Sumo Deadlift High Pulls (95/65)|(65/45) 6 Toes to Bar 7 Box Jump Overs (24/20) (Score is Rounds + Reps)

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike (:30 EZ / :30 Mod) Into… 4 SETS (:20 ON/:10 OFF)* MOVT 1 – Air Squat MOVT 2 – Shoulder Taps MOVT 3 – Inch Worm *1st Round = Air Squat, Shoulder Taps, Inch Worm 2nd Round = WB Front Squat, WB Strict Press, Up-Down 2rd Round = WB Thruster, WB Strict Press, Burpee Into … 1:00 Bike (:30 Mod / :30 Hard) Strength Push Press (3×5) 3×5 @ 65% Week 11 of 12 of current cycle. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 8 Slow Air Squats 8 Good Mornings (Barbell optional) 16 Mountain Climbers Into 3 ROUNDS 5 High Jumps 5 Barbell High Pulls 5/5 Elbow Punches Skill Metcon (Weight) EMOM x 10 MINUTES* 1 Hang Power Clean w/ :02 Pause at Parallel + Front Squat** + 1 Hang Squat Clean *Start Light and build to Moderate. **Athlete will pause in the catch and then finish the Front Squat from the catch. (Score is Weight) Workout “LITTLE BEAR” (Weight) EVERY :30 x 15 MINUTES 2 Power Clean

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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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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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