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RH30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build 1 (Weight) 25 minute EMOM KB Romanian deadlift 3×10 KB around the head 3×10 Renegade Rows 3×10 DB Bench Press 3×10 DB Curls 3×10 DB L Raise to External Rotation 3×10 DB Hammer Curls 3×10 DB Bent Over Rows 3×10

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 5 Inch Worms + Push-Up 10 Scap Push-Ups 10 Ring Rows w/ 1 sec Pause @ Top 10 Sumo KB Romanian Deadlifts Skill Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – :40 Gymnastic Pull* MIN 2 – :40 Double Under Practice MIN 3 – :40 Hollow Body Flutter Kicks (No Measure) *Gymnastic Pull Options… Strict Pull-Up (C2B Optional) Kipping Pull-Up (C2B Optional) Bar Muscle-Up Workout Metcon (Time) FOR TIME 800m Run Immediately Into… 5 ROUNDS 36 Double Unders 18 Russian KB Swing (53/35)|(35/26) 6-9 Reps

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RH30 box

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 min #1 (No Measure) 10 minute AMRAP 1 minute each 1. 100 1-2 15 Pushup 2. 100 1-2s 15 Lunges 3. 100 1-2 15 Airsquat 4. 100 1-2 10 BirdDog 5. 100 1-2 10 Burpees 2 minute break Boxing: 1. 1,1,2 high low 2. 1,2 3. 1,2,3,4 4. 1,1,3 5. 1 minute break Repeat

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 30 Mountain Climbers 10 Cossack Squats* 5 Kang Squats** 5/5 Single Leg DB RDL *Option to use DB as a Goblet Cossack Squats in the 3rd Round. **Perform with PVC or BB. Strength Back Squat (3-3-3-3) 3-3-3-3 Back Squats* *Building from Moderate-Heavy to Heavy (Score is Weight) Workout “SPEED DEMON” (Time) 3 ROUNDS FOR TIME 30 Single dumbbell Front Squats (50/35)|(20/15) 30 Burpees -Hard Cap 8:00- Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs and Upper Back (No Measure)

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RH30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 BUILD 2 (Weight) 25 minute EMOM DB Arnold Press 3×10 Over Head DB Shrug 3×10 DB Shrug 3×10 DB Lateral Raises 3×10 :30 Abmat Sit Ups 3 sets :30 Plank 3 sets :30 HollowBody 3 sets :30 HKR 3 sets

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 5 Bootstrappers 10 Slam Ball Deadlift 10 Slam Ball Press Into… 1 ROUND 1:00 Row 10 Groiners 10 Slam Balls 10 Elbow Punches Strength Metcon (Weight) E2MOM x 12 MINUTES 3 TNG Power Clean & Jerk or Power Snatch* *Start light-moderate and build to heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 250/200m Row 12 Ground to Overhead (115/75)|(75/55) 250/200m Row 12 Slam Balls (30/20)|(20/10) (Score is Rounds + Reps) KG BB: (50/35)|(35/25) KG SB: (15/10)|(10/5)

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RH30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard rh30 burn sled 1 (No Measure) RH30 Burn hammer/sled (CrossFit Roadhouse) METCON 2 Ten Minute AMRAP 1. 10 minute AMRAP 400 m row/ 4 minute run 25 m sled push/pull 2 minute break 10 minute AMRAP 2. 20 calories row/2 MINUTE RUN 20 quad heel taps 20 KB sumo deadlifts

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold MIN 2 – Pike Hold or “Around the Worlds” MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows MIN 4 – :15 Shoulder Taps + :30 Front Plank Skill Metcon (No Measure) 3 SETS FOR QUALITY 7/7 Pistol Squats* 1:00 Handstand Hold Practice or Handstand Walk Practice -Rest as needed b/t Sets- *Weighted Pistol Squat Optional. (No Measure) Workout Angie (Time) For Time: 100 pullups 100

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 SETS (4:00 Total) Tabata (:20 on/:10 off) Cal Bike* *Building from EZ-Hard Immediately Into… ON A 6:00 RUNNING CLOCK (w/ PVC)*… 10 Inch Worms w/ Push-Up 5 Snatch Grip Deadlifts 5 Snatch Grip Upright Rows 5 Muscle Snatch 5 Behind the Neck Snatch Grip Strict Presses 5 Behind the Neck Clean Grip Strict Presses 5 Push Press 10 Inch Worms w/ Push-Up *Barbell Optional Strength Metcon (Weight) ON A 8:00 RUNNING CLOCK… 2 SETS 2 Push Jerk + 2 Split Jerk (Score is Weight) Immediately Into… ON A

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 SHOULDER PREP 1:00 Jumping Jacks :30 Plank Shoulder Taps :30 Single Unders Into… AMRAP x 5 MINUTES (For Quality) 1 Wall Walk 15 Double Unders :30 Arm Crosses / Arm Circles :30 Hollow Rock Workout Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 RX (Ages

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