Blog

Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :45 Row (Increasing pace each round) :15 Bottom of the Squat Hold → :10 Wall Sit → :15 Wall Sit 10 Scap Push-Ups → 8/8 Shoulder Taps → 6 Push-Ups 10 Air Squats → 8 Air Squats (:02 Pause) → 6 Barbell Squats (:02 Pause) Strength Back Squat (7-5-3*) Tempo (1111)* *Build to a Light-Moderate weight. (Score is Weight) Week 7 of 8 Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1&2 – 500/400m Row MIN 3 – :45 Wall Sit MIN 4

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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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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 5 Bootstrappers* 7 KB Romanian Deadlifts 10 Tuck-Ups 20ft Broad Jump** *Switch to Bodyweight Goodmornings for second and third rounds **Switch to 20 Single Unders for second and third rounds Strength Deadlift (7-5-3-7-5-3*) *Wave Loading. Second 7-5-3 should be heavier than first 7-5-3. Looking for Moderate in first then Moderate-Heavy in second. (Score is Weight) Workout “THE INFERNO” (Time) FOR TIME 100 Double Unders 35 Air Squats 30 Deadlifts (165/115)|(95/65) 75 Double Unders 35 Air Squats 20 Deadlifts (185/125)|(115/75) 50 Double Unders 35 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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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m Jog 5/5 Plate Around the Worlds :30/:30 Single Arm Plate Waiter Hold Into … 2 ROUNDS 200m Run 5 Empty Barbell Cuban Presses :30 Hollow Hold Strength Push Jerk (5-5-5-5*) *Build to a Light-Moderate weight. Week 7 of 8** **The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 17 MINUTES 400m

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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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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS* 1:00 Legs Only Bike → 1:00 Arms Only Bike → 1:00 Arms + Legs Bike Tempo Air Squats → Faster Air Squats → Jumping Air Squats 5 Empty Barbell Deadlifts + 5 Empty Barbell High Pulls (no legs/hips) *For round one, complete the first column of movements. In the 2nd and 3rd rounds, follow the arrows after each movement (ex: Legs only Bike in round 1; arms only bike in round 2). The empty barbell Deadlifts + High Pulls remain the same for all three rounds. Strength

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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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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :40 Arms Only Rowing* 10 Scap Push-ups 10 Deadbugs 5 Up-Downs Into… 1-2 ROUNDS (Time Dependant) :40 Full Body Rowing 5-7 Push-Up + Down Dog 10 Tuck-Ups 5 Burpees *R2 Complete Arm + Body Rowing. Strength Bench Press (7-5-3) Tempo (1111)* *Build to a Light-Moderate weight. (Score is Weight) Week 7 of 8 Workout Metcon (AMRAP – Reps) EVERY 3:00 x 5 SETS 15/12 Cal Row 20 Tuck-Ups Max Burpees in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Reps)

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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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