Blog

Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt. DB Deadlifts 10 Single DB Curls 10 BW Lunges 10 Slow Deadbugs Into… 2 ROUNDS 10 DB Hang Muscle Cleans* 6 Single DB Lunge + Lunge + Squat 10 Sit-Ups *R2 complete 10 Hang Power Cleans.COACH NOTE: Once warm-up is done athletes should get out what they think they will use for the workout. That way after the BS session is done you can clean up and dive right into the teaching. Strength Back Squat (4×3) Tempo (21X1)* *Keep weight Moderate. Should be heavier than

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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/2 minute run 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/ 4 minute run 10 Left Single Arm Curl to Press 10 Right Single Arm Curl to Press **

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Single-Unders (focus: keep the hands in your peripheral vision) 10 Hollow Rocks + 10 Superman Arch Rocks 10 Scap Pull-Ups w/press down (focus: activate those lats!) 1 ROUND :30 Tall Jump Single-Unders (focus: keep the body straight!) 10 Kip Swings 10 Up-Downs 1 ROUND :30 Single-Single-Double 10 Kip Swings (slightly bigger but w/control!) 10 Burpees Extended Warm-up Metcon (No Measure) 2-3 SETS* 3-5 Kipping Pull-Ups 5-7 Kipping Knees to Chest or Toes to Bar :40 Double Under Practice *Athletes can come off rig between gymnastics movements.

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Saturday

CrossFit Roadhouse – RH Lift View Public Whiteboard Metcon (Weight) A. FUNCTIONAL STRENGTH 4×10-12 Sumo DL (30X1, Mod-Heavy)* *Superset with 10/10 Single Leg Glute Bridge-Up. Perform under control. GOAL: RPE 6-7 | For the Sumo DL, :03 descent each rep / no pause / fast stand / :01 pause at the top of each rep. For the SL GBU, keep your hips square and push the hips up toward the ceiling while squeezing the glutes. If Single Leg isn’t possible, plant both feet on the ground and do 20 reps Metcon (Weight) B. BODYBUILDING 3 SETS 10 DB Incline Bench

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 6 PVC Pass Thrus → 8 Superman PVC Pass Thrus → 5/5 PVC Figure 8s 5 PVC Scarecrow Snatches* 5 Behind the Neck Snatch Grip Push Jerks 10 Alt. Deadbugs *With a Snatch grip, perform a high pull + punch overhead (no legs/hips involved) Strength Metcon (Weight) EMOM x 8 MINUTES* 1 High Hang Power Snatch + 1 Above the Knee Hang Power Snatch + 1 Below the Knee Hang Power Snatch *Build to a Moderate weight. (Score is Weight) Workout Metcon (Time) FOR TIME*

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (7:00 CAP) 12 Sumo Stance Good Mornings 20 Mountain Climbers* 12 Lunges** 12 KB Deadlift ROUND 1 – Mountain Climbers* & Lunges** ROUND 2 – Up-Downs* & Step-ups** ROUND 3 – Burpees* & Box Jumps** Strength Sumo Deadlift (8-6-6-4) (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES* 1 Sumo Deadlift (Athlete Choice, AHAP)** 2 Bar Facing Burpees 3 Box Jumps (30/24)|(24/20) -Rest 1:00 b/t Sets- *Pick up where you left off. **As heavy as possible. (Score is

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RH30 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 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run :20 Active Hang :20 Scap Push-ups :20 Band Pull-Aparts ROUND 1 – Active Hang & Scap Push-ups ROUND 2 – Kip Swings & Knee Push-ups ROUND 3+ – Kipping K2C & Push-ups Strength Bench Press (4×5*) Tempo (21X1)* *Keep weight Moderate. Should be heavier than Week 2 4×5 weight. (Score is Weight) Week 5 of 8 Workout Metcon (AMRAP – Reps) E2MOM x 16 MINUTES MIN 1&2 – 200m Run + Max Knees to Elbow MIN 3&4 – 200m Run + Max Hand

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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 :30 Row (EZ→ Mod→ Hard) 4 Groiner + Thoracic Twist (per side) 8 Lunge + Lunge + Squat 10 Wall Ball Front Squats* :20 Kneeling Ankle Stretch/leg** *Set 1 = WB Front Squat, Set 2 = WB Push Press to Target, Set 3 = Wall Ball **In the top of a lunge position, press the front knee forward and back to deepen the stretch in the ankles Strength Back Squat (4×5) Tempo (21X1)* *Keep weight Moderate. Should be heavier than Week 2 4×5 weight. (Score is Weight)

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