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saturday

CrossFit Roadhouse – RH Lift View Public Whiteboard Functional Strength Metcon (Weight) A. FUNCTIONAL STRENGTH 7-7-5-5-3-3 Hang Power Clean *7s = Moderate *5s = Moderate-Heavy 3s = Mod-Heavy+ GOAL: RPE 6-7 | Explosive strength! Build from moderate 7s to Heavy 3s in the HPC. Goal is to achieve a full & violent extension then finish under the bar with a fast elbow whip and pull down to a 1/4 squat. CRISPY. BodyBuilding Metcon (No Measure) B. BODYBUILDING 21-15-9 DB Bench or Floor Press (Heavy) Wide Grip Strict Pull-Up *Minimal Rest b/t Movements 3 SETS 10/10 DB Long Lunge (Heavy) 10-15

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (7:00 CAP) 10 Single DB Curls 7 Up-Downs :20 Plank Hold :20 Gun Hold :40 Bike (INCREASING PACE) Strength Metcon (Weight) 3 SETS 12-15 DB Zottman Curls 12-15 Single DB Skull Crusher 20-25 Banded Upright Rows -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS 1:00 – Cal Bike 1:00 – Plate Gun Hold (Athlete Choice)* 1:00 – Up-Downs 1:00 – Plate Weighted Plank Hold (Athlete Choice)* *Weight should be Moderate. (Score is Reps)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* 10 Plate Hops 8 Plate Deadlift 8 Plate Strict Press *At 3:00 adjust movements to: 16 Plate Toe Taps 5 Plate G2OH 5 Push-Up to Pike Strength Metcon (Weight) EMOM x 6 MINUTES* 2 Push Press + 2 Push Jerks Into… EMOM x 6 MINUTES** 1 Push Press + 1 Push Jerk (Score is Weight) *Build to a Moderate-Heavy weight. **Build to a Heavy weight. Week 6 of 8*** ***The OH progression for this strength cycle will act differently from other strength movements. We will

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 DB (No Measure) 2 10 Minute AMRAP 1. 500 m row/2 MIN RUN 10 DBL Db Strict press 10 Db Renegade Row 2 minute break 2. 20 calories row/ 1 MINUTE RUN 10 Burpees 10 broad jump

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Strokes on the Rower 10 Alt. Groiners 10 Moose Antlers (5/side) 10 Tuck-Ups Into… 2 SETS 10 Strokes on the Rower* 10 Alt. Elbow Punches 8 Empty Barbell Front Squats 6 Empty Barbell Strict Press *Increasing speed with each stroke Strength Metcon (Weight) 6 SETS* 1 Hang Squat Clean + 1 Squat Clean Thruster *Build to a Moderate weight. -Rest As Needed b/t Sets- (Score is Weight) Workout “PAINKILLER” (Calories) 5 SETS ON A 2:00 RUNNING CLOCK… 8 Thrusters (115/75)|(75/55) 8 Toes to Bar Max Cal

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RH +30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD CHEST AND BACK 2021 (No Measure) 25 minute emom 3×10 JM PRESS (CLOSE GRIP) WITH BENCH 3x 10 DOUBLE BANDED CHEST FLYS 3x 10 BARBELL TRICEP COMPLEX ROLLING TRI EXTENSION SKULL CRUSHER BENCH PRESS 3x 10 LANDMINE PRESS 3x 10 LANDMINE SINGLE ARM ROW 3x 10 LANDMINE SINGLE ARM ROW PERPENDICULAR 3x 10 BANDED HIGH PULL 3x BANDED FACE PULL

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 High Knees + :30 Butt Kickers 5 Body Weight Good Mornings 5 Leg Swings/Leg Into … 2 ROUNDS 300m Run 5 Slam Ball Deadlifts + 5 Slam Ball Push Press 10 Burpees 10 Slam Ball Ground to Overhead Strength Bench Press (4×3) Tempo (21X1)* *Keep weight Moderate. Should be heavier than Week 3 4×3 weight. (Score is Weight) Week 6 of 8 Workout Metcon (Time) 2 ROUNDS FOR TIME 40 Burpees 800m Run 40 Slam Balls (30/20)|(20/10) (Score is Time) KG SB: (14/9)|(9/6) Optional Cool Down

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RH +30 boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Boxing (No Measure) Boxing 4 minute Amrap rounds 1 minute break 1. 100 1-2s 50 situps 2. 50 3-4s 10 Leg lifts over DB 3. 100 Freestyle 10 greatest stretch ever 4 100 1-2s 20 lunges 5 50 3-4s 10 box step ups

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 Med. Ball Lunge-Lunge-Squat + 5 Med. Ball Push Press 5 Sumo Squats + 5 Jumping Sumo Squats 10 Alt. Step-Ups 5 Cuban Press* + 5 Push Press :45 Row *Empty Barbell High Pull + Elbows into Front Rack + Strict Press Into … 2 ROUNDS 10 Wall Balls 5 Sumo Stance Good Mornings 5 Push-Up to Pike 5 Cat/Cows :45 Row Strength Metcon (Weight) EVERY 3:00 x 4 SETS 6-8 Sumo Deadlifts* 3-5 Box Jumps (30/24)|(24/20). *Build to a Moderate weight. (Score is Weight) Workout Metcon

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RH+30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build shoulders and tris (No Measure) 25 round EMOM Shoulders-Bis-Tris Seated DB Arnold Press 3×8 DB Bench Press 3×8 Double DB Kick Backs/Cable Tri Extensions 3×6 Bench Dips 4×10 DB Shrugs 3×10 DB Skull Crushers 3×10 DB Cuban Press 4×10 ()

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