Blog

Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 100m Run 8/8 Reverse Lunges 30 Crossbody Mountain Climbers 8/8 SA Russian Swing 10 Cat Cows Strength Deadlift (10-8-8) 10-8-8* Deadlift *Build to a Moderate weight. (Score is Weight) Workout Metcon (Time) FOR TIME 1 Mile Run 30 Deadlifts (185/135)|(135/95) 800m Run 15 Deadlifts (Score is Time) KG BB: (85/60)|(60/42.5) Optional Finisher Metcon (AMRAP – Reps) ALTERNATING TABATA* MOVT 1 – Single DB Waiter Curls MOVT 2 – Hollow Body Flutter Kicks *8 Sets EACH. Alternate Movements Every Set for a Total of 8:00 of

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Friday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 10 Single DB Floor Press + Max Sit-ups (No Measure) Full-Body Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – :45 DB Renegade Row MIN 2 – :45 Deadbugs (Score is Weight) Full-Body Workout Metcon (Time) 2 SETS ON A 8:00 CLOCK… 40 Box Step Ups 30 Single DB Push Press* 20 Push-Up to Pike 10 DB Hang Muscle Clean Max Plank in Remaining Time -Rest 2:00 b/t Sets- *Hold DB Across Chest (Score is Time in

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Rh30 Box

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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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Sets (7:00 CLOCK) :30 Bike @ Moderate Pace :30 Single Unders 6/6 Single Arm Ring Row :30 Plank 12 Tuck-Ups Workout Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 5-10 Strict Pull-Ups* MIN 3 – 60 Double Unders MIN 4 – 20 DB Heel Taps MIN 5 – :40 Wall HS Hold** *Strict C2B Optional. **Option to alternate rounds with Plank Hold (No Measure)

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Thursday

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 10 Alt Lunges 6/6 SA DB Bent Over Row 20 Single Unders (No Measure) Push x Pull Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 6 Lunge (R) + Lunge (L) + Bent Over Row 12 Single DB Front Rack Step Up (Score is Weight) Push x Pull Workout Metcon (Weight) EVERY 3:00 x 4 SETS 40 Double Unders 20 Single DB Russian Swings Max Cardio Choice in Remaining Time -No Rest b/t Sets- (Score is Weight)

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RH 30 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 Ring 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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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 6 Up-Downs + Max DB Upright Rows MIN 2 – 1:00 Staggered Stance Good Mornings * MIN 3 – 6 Tall Jumps + Max Scap Push-Ups MIN 4 – :45 Elbow Punches *Note- Switch stance at :30. Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 1 High Hang Power Clean + 2 Hang Power Cleans* MIN 2 – :40 Max Inchworm + Push-Up *Build up to and slightly past workout weight. (Score is Weight) Workout ELIZABETH-ISH (Time) FOR TIME 18-15-12-9

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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… EMOM x 4 MINUTES MIN 1 – :30 Up-Downs + :30 Plank MIN 2 – :30 Quad Hold + :30 Plank (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Up-Down Over DB MIN 2 – :45 Quad Heel Taps (No Measure) Full-Body Workout Metcon (AMRAP – Rounds and Reps) EMOM x 4 MINUTES :45 Cardio Choice Into… AMRAP x 15 MINUTES 10 Squat Rotations 20 Hollow Rocks 30 Crossbody Mountain Climbers Into… EMOM x 4

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Rh30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 burn plylo (No Measure) 2 round 10 minutes each 2 minutes break Round 1 AMRAP 200 m row 10 Pushup toe touches 10 split bench Romanian deadlifts right 10 split bench Romanian deadlifts left 10 foam roller wall squats 2 minutes break Round 2 AMRAP 30 cal row 10 Assisted pull ups 10 wall Assisted handstands/ 5 sec hold dumbbell press 1:00 ring saw

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Lunges 8/8 SA KB Deadlift 6/6 SA KB Russian Swings 10 Quad Heel Taps* *R2 – Slow Deadbugs. R3 – Alt. V-Ups. EXTENDED WARM-UP 3 ROUNDS FOR QUALITY 10 Slow Cossack Squats 10 Bootstrappers 10 Kang Squats* 10 Tempo Squats (2222)** *R1 complete w/ BW. R2 +R3 complete w/ barbell. **R1 complete w/ BW. R2 + R3 complete w/ barbell. Strength Back Squat (10-8-8) 10-8-8* Back Squats *Build to a Moderate weight. Complete a :45 Single KB Front Rack Hold (Heavy) on each arm after each

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