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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 – Online Coaching View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs 3 Burpees (No Measure) Push x Pull Strength Metcon (Weight) E2MOM x 12 MINUTES 12 DB Hang Clusters (Score is Weight) Push x Pull Workout Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS 1:00 – Alt. DB Power Cleans 1:00 – Single DB Floor Press* 1:00 – Single DB Flutter Kicks** *:30 on L-Side / :30 on R-Side **Hold DB at extension above chest -1:00 Rest b/t

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers 10 Alt Groiners 10 Alt Samson Lunges Into … AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Lunges 10 Slam Ball Push Press 20 Weighted Deadbugs (w/ Slam Ball) Workout : Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice) MIN 2 – Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice) MIN

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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) 3 SETS 20 Jumping Jacks 10 PVC Pass Thrus 10 Reverse Snow Angels 10 PVC Sotts Press Into… 3 SETS* 20 Single Unders/ Double Unders 5 Behind The Neck Snatch Grip Push Press 10 Alt Overhead Lunges 10 Scap Pull-Ups 10 Kipping Swings *1st set with PVC, then transition to an empty barbell if you are able. Strength Overhead Squat (5-5-3-3) 5-5-3-3* Tempo Overhead Squat (31X1) *Start Light and build to Moderate. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 10 Overhead Squats (95/65)|(65/45) 3 Ring Muscle-Ups

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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) 2:00 Row* Into… 3 ROUNDS* :30 Jumping Jacks :30 Groiners :30 Air Squats** :30 Alt V-Ups *Increase pace every full round. **Switch to Jumping Squats in Round 3. Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex… 1 Clean Pull + 2 Power Clean (Score is Weight) Workout Metcon (Weight) ON A 25:00 RUNNING CLOCK… Row 2500/2250m then… Build to a Heavy 3-Rep TNG Power Clean in time remaining. (Score is Weight)

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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) AMRAP x 8 MINUTES 100m Jog 10 Alt. Lateral Step-Overs 10 Banded Pull Aparts 10 Scap Pull-Ups Workout Metcon (1 Rounds for time) 7 SETS FOR TIME 10 Box Jump Overs (24/20) 100m Run 10 Toes to Bar 100m Run -Rest 1:00 b/t Sets- (Score is Slowest Set) Optional Finisher Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate) MIN 2 – 8/8 Single Arm DB Kickbacks (Score is Weight)

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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 A SKIPS 20 HIGH KNESS 20 JUMPING SQUATS **

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