Blog

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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Rh+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 Burn Test (Distance) 2 rounds 10 MInute Rounds Row to max distance 2 minute Break 10 minutes Row to Max Calories

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Saturday

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 Jumping Jacks 10 Lunges 10 Air Squats (No Measure) Saturday Squats Metcon (Weight) 5 SETS ON 15:00 CLOCK… 10 Reps of 1+1/4 Air Squats 15 Jumping Air Squats 10 Slow DB Narrow Stance Squats -Rest as Needed b/t Sets- (Score is Load) Full-Body Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 21-15-9 DB Thruster DB Hang Power Clean -Rest 3:00- AMRAP x 3 MINUTES 21-15-9 DB Thruster DB Hang Power Clean (Score is Rounds

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RH30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build Back And PC (No Measure) 25 minute EMOM Ring Rows 3×10 Bench Glute extension 3×10 Wide Grip Pull ups 3×10 Alternating Reverse Lunges 3×10 Supinated Pull Ups 3×10 Box Step ups 3×10 S/A DB Bent Over Rows 3×10 Kang Squats 3×10

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Friday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 1:00 Cardio Choice 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 14 MINUTES 10 DB Russian Step-Ups 8 DB Up-Downs 6 DB Shoulder Press (Score is Load) Full-Body Sprint Workout Metcon (AMRAP – Reps) 3 SETS 1:30 – Max DB Renegade Row 1:30 – Plank Hold 1:30 – Max Double Unders -Rest 1:30 b/t Sets- (Score is Reps) Finisher + NCMOBILITY Metcon (No Measure) ON A 4:00 RUNNING CLOCK…

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RH30 Boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 minutes #2 (No Measure) 10 minute AMRAP 1 minute each 1. 75 1-2 15 Sit ups 2. 75 1-2s 15 Reverse lunges 3. 75 1-2 15 Supermen 4. 75 1-2 10 DeadBugs 5. 75 1-2 10 Box Steps 2 minute break Boxing: 1. 1, 3,4 high low 2. 1,1,2,3,4 3. 1,2,1,2, 3, 4. 1,2,1,1,4 5. 1 minute break Repeat

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Thursday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – DB Deadlift MOVT 2 – Burpees *Both movements = 1 Set (No Measure) Push x Pull Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – :50 Slow DB Goblet Squats MIN 2 – :50 Slow DB Crawl (Score is Load) Push x Pull Workout Metcon (AMRAP – Reps) “TABATA” 8 SETS, :20 WORK / :10 REST TABATA 1 – Alt. DB Snatch TABATA 2 – Single DB Front Squat TABATA 3

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RH + 30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard Bis Back RH30 (Weight) 25 rounds: S/A DB ROW 3×10 Bent Over Row 3×12 Wide Grip Assisted Pull Up 3×8 Barbell Curls 3×8 Hammer Curls 3×12 Dumbbell Curls 4×8 Supinated Grip Assisted Pull Ups 2 x max

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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 10 Alt. Groiners 10 Air Squats 10 Alt. Reverse Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 5 Push-Ups 10 Squat Rotations* 15 Air Squats *From tall kneeling position, stay low and step feet into the bottom of a squat, then return to tall kneeling position. (Score is Rounds + Reps) Full-Body Sweat Workout Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – Max Burpee w/ Extra Push-Up* MIN 2

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+ burn 3 (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 20 cal row 10 DB DL 10 DB clean 10 DB Press Station 2 amrap 500 m Row 10 burpees 10 Donkey Kicks 20 hollow flutters 60 seconds bear stance

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