Blog

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 100m Run 10 Ankle Circles/Foot (5 clockwise + 5 counter-clockwise/foot) 5 Med. Ball Front Squats + 5 Med. Ball Push Press 10 Alt. Box Step-Ups 5 Bodyweight Good Mornings + 5/5 Single Leg Good Mornings Strength Deadlift (1×5) 2×5 @ 75% 2×5 @ 80% 1×5 @ 85% *Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 10 Deadlifts (255/175)|(175/115) -Time Cap 20:00- (Score

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Friday

CrossFit Roadhouse – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 25 Single Unders 10 Single DB Front Raises 10 Scap Push-ups 25 Single Unders 10 Single DB Strict Press 5-10 Push-ups Into… 2 ROUNDS 20 Double Unders or 40 Single Unders 10 DBL DB Strict Press* 5 Burpees *R2 complete 10 DBL DB Push Press. Strength Shoulder Press (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep Week 3 of 9 (Score is Weight) Workout Metcon (Time) FOR TIME 60 Double Unders 15 Strict Press (95/65)|(65/45) 90

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 200m Jog 5 Burpee Broad Jumps 10 Glute Bridge-Ups 5 Empty Barbell Cuban Presses w.:05 pause in the overhead position 10 Alt. Curtsy Lunges* 1:00 Row *Switch to Alt. Lunges at the 4:00 mark Workout Metcon (Time) 5 ROUNDS FOR QUALITY 8/8 SA KB Upright Rows (Athlete Choice)* 10/10 SA Russian KB Swing 12 Plate OH Lunges (Athlete Choice) 250/200m Row 200m Run (EZ Pace) *Keep weight moderate. (Score is Time) Post-Workout Strength Metcon (No Measure) 3 SETS :40 KB Toe Touches (Athlete Choice) -Rest

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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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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (8:00 CAP) 12 Band Pull-Aparts 10 Ring Face Pulls :30 Bike (Arms only) :30 (Legs only) 10 Slam Ball Curl + Around the World Strength Metcon (Weight) 3 SETS* 10 DB Upright Rows 10 DB Bent Over Reverse Flyes 10 DB Lateral Raises *Can use different DB’s for each movement. Keep rest between movements very minimal. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Reps) 4 ROUNDS FOR MAX REPS 1:00 – Slam Balls (20/10) 1:00 – DB Renegade Rows (35/20)|(20/15) 1:00 –

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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

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:45 Work/ :15 Rest) MIN 1: Plate Overhead Hold MIN 2: Row (Arms Only) MIN 3: Slow Plate Bent Over Row MIN 4: Row (Legs Only) MIN 5: KB Suitcase Hold MIN 6: 250m/200m Row Strength Push Press (1×5) 2×5 @ 70% 2×5 @ 75% 1×5 @ 80% *Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 800/650m Row 200m KB Suitcase Carry (53/35)|(35/26) (Score is Time) KG DB: (24/16)|(16/12)

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RH30 Boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 boxing 4 min (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100 1-2s 5 Burpees 10 Step-Ups STATION 2 AMRAP 100 3-4s 20 Sit-Ups STATION 3 AMRAP 100 1-2s 10 Hollow Rocks 30 Lunges STATION 4 AMRAP 50 1-2-3-4s 10 Up-Downs 15 Air Squats 20 Flutter Kicks STATION 5 AMRAP 100 Freestyle 10 Pushups 10 Greatest Stretch ever 40 Chaos Flutters

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 Bike @ Mod Pace 7 Up-Down + Scap Push-Up 8 Single DB Curl to Press 9 Tuck-Ups Skill Metcon (Weight) EMOM x 12 MINUTES 1 Power Clean w/ :03 ascent + 1 Hang Power Clean + 1 Power Clean (Score is Weight) Workout Metcon (Time) ON A 8:00 RUNNING CLOCK… 30/20 Cal Bike 30 Burpees 30 DB Hang Muscle Cleans (35/20)|(20/15) Immediately Into… 5 ROUNDS FOR TIME 8/6 Cal Bike 6 Burpees 6 DB Hang Muscle Cleans (Score is Time) KG DB: (15/10)|(10/7.5)

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rh30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build Back And PC (No Measure) 25 minute EMOM Ring Rows 3×10 Bench Glute extension 3×10 Wide Grip Pull ups 3×10 Alternating Reverse Lunges 3×10 Supinated Pull Ups 3×10 Box Step ups 3×10 S/A DB Bent Over Rows 3×10 Kang Squats 3×10

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