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rh30 burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+ burn 3 (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 20 cal row/2 min run 10 DB DL 10 DB clean 10 DB Press Station 2 amrap 500 m Row/3 minute run 10 burpees 10 Donkey Kicks 20 hollow flutters 60 seconds bear stance

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Jumping Jacks 8 Up-Downs 6 Groiners Into… 2 ROUNDS 8 PVC Pass Throughs 6 PVC Back Squat* 4 Burpees Over PVC *Second round perform PVC OHS Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Light-Moderate complex of: 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat (Score is Weight) Workout Metcon (Time) FOR TIME 4 ROUNDS 5 Power Snatch (155/105)|(115/75) 3 Burpees Over the Bar Immediately Into… 6 ROUNDS 3 Power Snatch 5 Burpees Over the Bar (Score is Time) KG

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 20 Band Pull-Aparts 20 Banded Rows 20 Alt. Groiners 10 Scap Pull-Ups 10 Scap Push-Ups 10 Alt. Cossack Squats Workout Metcon (AMRAP – Rounds and Reps) “CINDY” or “MARY” “CINDY” AMRAP x 20 MINUTES 5 Pull-Ups 10 Push-Ups 15 Air Squats (Score is Rounds + Reps) OR “MARY” AMRAP x 20 MINUTES 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups (Score is Rounds + Reps) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict Press Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN

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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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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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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike :30 Jumping Jacks :30 Lunges :30 Shoulder Taps Into… 3 ROUNDS 10 Good Mornings 8 Step-Ups 6 Slow Alt. Bird Dogs 4 Up-Down + Push-Up Workout SWEET CAROLINE (Time) 3 SETS FOR TIME 30/25 Cal Bike 25 Box Jumps (24/20) 20 Burpees 1:30 Push-Up Plank* *Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken. -Rest 1:00 b/t Sets- (Score is Time) Finisher Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS :45 Max Banded Hammer Curls :15

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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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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers 10 Alt Groiners 5 Inch Worms + Push-Up Into … 3 SETS 5 Empty BB Strict Press 10 Air Squats* 10 Empty BB Good Mornings *Move to Jumping Squats after 1st Set. Strength ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Power Clean & Jerk (Heavy 2-Rep ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Power Clean & Jerk (Score is Weight) Workout Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

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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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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 10 Scap Pull-Ups 10 Scap Push-Ups 10 Elbow Punches Into… 2 ROUNDS 10 Groiners 8 Air Squats 6 BB Strict Press Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Post-Workout Strength Overhead Squat (4×3) 4×3 Overhead Squat (Moderate) (Score is Weight)

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