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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 CAP) 12 Jumping Jacks 10 Plate Deadlifts 8 Slow Sit-Ups Into… 2 ROUNDS :30 Overhead Plate Hold 8 Up-Downs 6 Alligator Rolls* *1 Rep = Hollow Hold → Roll Over → Superman Hold. Strength Metcon (Weight) EVERY 2:30 x 5 SETS :30 DB Turkish Sit-Ups (R) :30 SA DB Floor Press (R) :30 DB Turkish Sit-Ups (L) :30 SA DB Floor Press (L) (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – :50 Max Plate Ground to Overhead (25/15)|(15/10) MIN

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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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Wednesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 6 MINUTES 10 Sit-Ups the Max Alt Sit-Thrus (No Measure) Full-Body Sweat Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8 Tuck-Ups 8 Hand Release Push-ups 30 Double Unders -1:00 Rest- AMRAP x 6 MINUTES 6 Tuck-Ups 6 Hand Release Push-ups 30 Double Unders -1:00 Rest- AMRAP x 4 MINUTES 4 Tuck-Ups 4 Hand Release Push-ups 30 Double

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 2/2 DB Bent Over Row 3/3 SA DB Russian Swing 4/4 SA DB Strict Press 5 Burpees Strength Push Press (8-6-6*) 8-6-6* Push Press *Build to a Heavy weight. Complete :20-:30 Top of the Ring Hold after each Set. (Score is Weight) Workout Metcon (Time) AMRAP x 10 MINUTES 3-6-9-and so on… Push Press (95/65)|(65/45) Ring Rows Dips* (Score is Rounds + Reps) KG BB: (42.5/30)|(30/20) -Rest 2:00- Metcon (Time) 5 ROUNDS FOR TIME 6 Push Press 6 Pull-Ups 6 Dips* *Athletes can use a

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 12 HSW (No Measure) 2 10 minute metcons 2 minutes break 1. 400 m row 5 lunges with DB press L 5 lunges with DB press R * left press is with left leg in lunge position right knee on ground ** then switch 2 minutes break 2. 50 cal row 10 Left Single Arm Curl to Press 10 Right Single Arm Curl to Press **

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Tuesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 High Knees 10 DB Deadlift 10 Bent Over Rows (No Measure) Push x Pull Strength Metcon (Weight) 4 SETS FOR MAX REPS 1:00 – 5 Up-Downs then DB Hang Power Clean -Rest :30- 1:00 – 5 Up-Downs then DB Floor Press -1:00 Rest b/t Sets- (Score is Load) Push x Pull Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – Max Crossbody Mountain Climbers MIN 2 – Max DB Clean & Press MIN 3 – Max

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row 4 Burpee Broad Jumps 8 Empty Barbell Deadlifts 10 Glute Bridge-Ups 12 Air Squats Strength Hang Clean (3-Rep Moderate ) ON A 15:00 RUNNING CLOCK… Build to a Moderate 3-Rep Hang Squat Clean (Score is Weight) Workout Metcon (Time) FOR TIME 3-6-9-12-9-6-3 Hang Squat Clean (135/95)|(95/65) 5-10-15-20-15-10-5* Cal Row *Adjusted Cals: 3-8-12-15-12-8-3 (Score is Time) KG BB: (60/42.5)|(42.5/30) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 10 ROUNDS FOR TIME* 8 Hang Squat Cleans (135/95)|(95/65) 15/12 Cal Row *P1 completes a full round. P2

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Monday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs (No Measure) Full-Body Strength Metcon (Weight) 5 SETS ON A 10:00 CLOCK… 5/5 Staggered DB Deadlift 8 DB Push Press 6 Slow DB Front Squats (Score is Load) Full-Body Workout Metcon (AMRAP – Reps) 6 SETS 1:00 – Cardio Choice 1:30 – Max DB Devil Press -:30 Rest b/t Sets- (Score is Reps) Finisher + NCMOBILITY Metcon (No Measure) 5 SETS (:40 ON / :20 OFF) DB

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 CAP) 6/6 Single Arm High Pull + Push Press* 5 Burpees w/High Jump 4/4 Single Arm DB Deadlifts (Sumo Style) :30 DB Goblet Squat Hold *Athletes will perform 6 Single Arm DB High Pulls and then go immediately into 6 Single Arm Push Press on one side, then alternate and repeat. OPTIONAL PREP (can be done before and/or after the workout) 2 ROUNDS 4 Alt. Scorpions 5 Cat/Cows 5/5 Moose Antlers 10 Glute Bridge-Ups w/:03 pause at top Workout Metcon (4 Rounds for time) 4 SETS*

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Sunday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Single Unders 5 Burpees 30 Mountain Climbers (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) 4 SETS AMRAP x 2 MINUTES Max Reps of… SETS 1 & 3 = “Strict” Burpees* SETS 2 & 4 = Sit Thru L + Sit Thru R + Tuck Jump** *1 Strict Burpee = Step Back to Plank + Push-Up + Step Up to Stand + 6″ Jump **1 Rep = All 3 Movements Combined -No Rest b/t Sets- (Score is

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