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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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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row* Into… 2 Rounds 5 Bootstrappers 5 Up-Dog to Down-Dog 10/10 Wall Calf Stretch** 10ft Heel Walk 10ft Toe Walk 20 Mountain Climbers *Increasing Pace: Min 1 – EZ to Mod, Min 2 – Mod to Hard **Place the ball of Foot against Wall/Rig with Heel on the ground and the Leg straight. 1 Rep = Lean towards Wall, then Lean away. Workout Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Finisher Metcon (1 Rounds for time) 3 SETS 500m Row -Rest 2:00 b/t Sets- (Score is Slowest Set)

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 PVC Pass Thrus 10 PVC Sotts Press in Power Position 10 Scap Push-Ups 10 Scap Pull-Ups Into… 3 SETS 5 BTN Strict Press w/ Empty Bar 10 Tight Kip Swings 10 Alt Snatch Grip Overhead Lunges Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups* *See video for suggested progression and skill development (No Measure) Workout “POWER PLUS AMANDA” (Time) FOR TIME 11-9-7-5 Power Snatch (135/95)|(95/65) Bar Muscle-Up -15:00 Hard Cap-

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 Burpee Broad Jumps 10 Russian KB Swings 10 Tempo Goblet Squats (31X1) Workout “WHISKEY TANGO FOXTROT” (Time) FOR TIME* Run 2 Miles 60 Back Squats (Bodyweight) 60 KB Swing (53/35)|(35/26) 60 Hand Release Push-ups *Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh. -40:00 Hard Cap- Partner Workout Option Metcon (Time) IN TEAMS OF 2…

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) TABATA BIKE (:20 on /:10 off) 8 Sets — Increasing Effort Into… 10-8-6-4-2 (6:00 Cap) Empty Barbell RDLs Box Step-Overs Push-Ups Workout Metcon (Weight) 5 ROUNDS FOR QUALITY 1:00 Cal Bike (Mod-Hard) 15 Up-Downs 5 “Library” Deadlift (Athlete Choice, Moderate-Heavy) 15 Box Jump (24/20) 1:00 Plank (Score is Weight)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) During coach intro or while reading up on the standards, use the first 3:00 to sit on the bike and warm-up your legs. Once 3:00 is up, grab a barbell and review the movements. 1 SET FOR QUALITY… 5 Front Squats 5 TTB 5 Thrusters Into… 1 SET FOR QUALITY… 5 Front Squats 5 C2B or BMU 5 Thrusters Into… DEMO OF COMPLEX (w/ light or moderate weight) 1 DL + 1 Clean + 1 Hang Power Clean + 1 Jerk Workout Crossfit Games Open 21.3 RX (Ages 16-54)

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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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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Slam Ball Deadlifts 10 Alt Slam Ball Push-Ups* 12 Bent Over Slam Ball Rows *Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other hand. Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 10 DB Floor Press (Athlete Choice)* MIN 2 – Max Controlled Sit-Ups** *Building Optional **Feet weighted down with DB, hands behind the head. Control range of motion up and down. (Score is Weight) Workout

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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 RING SAWS 3X10 WAITER CURLS 3X30 SLOW BIRD DOGS 3X10 BARBELL CURLS

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS :30 Row (EZ) 10 Bootstrappers 10 Alt Groiners 10 Alt Cossack Squats 20 Jumping Jacks Into … 2 SETS :30 Row (Mod→ Hard) 10 Tempo Air Squats (3111) 5 Inch Worm + Push-Up 20 Single Unders or Double Unders Workout Metcon (1 Rounds for time) 2 SETS FOR TIME* 50/40 Cal Row Immediately Into… 4 ROUNDS 10 Wall Balls (20/14)|(14/10) 30 Double Unders -Rest 3:00 b/t Sets- (Score is Slowest Set) KG WB: (9/6)|(6/5) *Each full set contains 50/40 Cal Row and the 4 Rounds. Finisher Metcon

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