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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

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds (7:00 CAP) 100m Run @ Mod Pace 8 Scap Pull-Ups 10 Kip Swings 8 Empty Barbell Strict Press 10 Up-Downs Strength Push Press (3×5) 1×5 @ 75% 1×5 @ 80% 3×5 @ 85% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (Time) FOR TIME* 50 Shoulder to Overhead (135/95)|(95/65) 75 Knees to Elbow 2000m Run *Partition reps as needed and complete in any order. **Example Suggested Breakdown… 5 ROUNDS 10 S2OH 15 K2E 400m Run (Score is Time) KG BB: (60/42.5)|(42.5/30) ()

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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

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6 MINUTE RUNNING CLOCK * 8 Lunges → 6 Step-Ups → 6 Box Jumps 8 Scap Push-Ups → 8 Push-Ups → 8 HR Push-Ups 8 Barbell Deadlift → 6 Barbell Upright Rows → 6 Elbow Punches *15 Band Pull Aparts after each set Skill Metcon (Weight) 6 SETS FOR QUALITY* 1 Paused High Hang Power Clean** + 1 Paused Above the Knee Hang Power Clean + 1 Paused Below the Knee Hang Power Clean *Keep weight Light / Moderate. **Pause for :02 in each position. -Rest As

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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 **

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 10 Good Mornings 10 Single Ring Ring Rows Into… 2 ROUNDS 10 Single DB RDL 10 Slow Bird Dogs 10 Kip Swings 10 Jumping Pull-Ups Strength Deadlift (3×5) 1×5 @ 75% 1×5 @ 80% 3×5 @ 85% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 10 Deadlifts (135/95)|(95/65) 10 Ring Rows -Rest 1:30- AMRAP x 4 MINUTES 8 Deadlifts (185/125)|(135/95) 8 Pull-Ups -Rest 1:30- AMRAP x 3 MINUTES 6 Deadlift (225/155)|(155/105) 6 Chest

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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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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (increasing pace every round) 5/5 Half Kneeling KB Around the Worlds 25ft. Quad Crawl Forward + Reverse 20 Bodyweight Jumps* *Practicing jumping/bouncing off the balls of the feet, keeping a straight body position. Into … 2 ROUNDS 5/5 Ankle Circles in each direction 100m Jog 30 Single-Unders 5 Strict Burpees* *Strict Burpee: 1. Plant hands on the ground 2. Step back, one foot at a time into a tall plank position 3. Perform a strict push-up 4. Step forward, one foot at a time into

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 8/8 Lateral Step-Ups 8 Empty Barbell High Pulls 8/8 Single Leg RDL (option to go bodyweight or use the barbell) :30 Arm Haulers Strength Metcon (Weight) EMOM x 10 MINUTES* 1 Clean Deadlift + 1 High Hang Power Clean + 2 Hang Power Clean *Build up to a Moderate weight. (Score is Weight) Workout Metcon (Time) FOR TIME 3000/2500m Row* *Every 1:30 not including 0:00, complete 6 DBL DB Front Rack Step-Ups (35/20)|(20/15)||(24/20) (Score is Time) KG DB: (15/9)|(9/6) Partner Workout Option Metcon (Time) IN TEAMS OF

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 DB (No Measure) 2 10 Minute AMRAP 1. 500 m row/2 MIN RUN 10 DBL Db Strict press 10 Db Renegade Row 2 minute break 2. 20 calories row/ 1 MINUTE RUN 10 Burpees 10 broad jump

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