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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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RH30 Boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 boxing 4 min (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100 1-2s 5 Burpees 10 Step-Ups STATION 2 AMRAP 100 3-4s 20 Sit-Ups STATION 3 AMRAP 100 1-2s 10 Hollow Rocks 30 Lunges STATION 4 AMRAP 50 1-2-3-4s 10 Up-Downs 15 Air Squats 20 Flutter Kicks STATION 5 AMRAP 100 Freestyle 10 Pushups 10 Greatest Stretch ever 40 Chaos Flutters

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5 Up-Downs 10 Clean Deadlift → 10 High Hang High Pulls → 10 Muscle Cleans 10 Tuck-Ups → 10 Straight Leg Sit-Ups → 10 Knees Bent Sit-Ups 20 Singles → 20 Tall Jumps → 20 Double Unders/ Attempts Strength Metcon (Weight) 6 SETS 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 5 Power Cleans (135/95)|(95/65) 15 Sit-Ups 30 Double Unders -Rest 2:00- FOR TIME 25 Hang

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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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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Jumping Jacks 10 Scap Push-Ups 10 DB Around the World :30 DB Hollow Body Flutter Kicks Into… 2 ROUNDS 6 Push-Up + Down Dog 8 Up-Downs 10 Deadbugs 12 Alt. DB Press Strength Metcon (Weight) EMOM x 5 MINUTES* 1 Strict Press + 3 Push Press -Rest 2:00- EMOM x 5 MINUTES** 1 Push Press + 3 Push Jerks *Build to a Moderate Weight. **Build to a Moderate-Heavy Weight. (Score is Weight) Week 5 of 8******The OH progression for this strength cycle will act differently from

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rh30 burn

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

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 25ft. Toe Walk 5/5 Forward/Back Leg Swings 25ft. Heel Walk 5/5 Side-to-Side Leg Swings Into … 2 ROUNDS 200m Jog 10 Body Weight Good Mornings :30 Tuck Hold 10 Alt. Step-Ups :30 Side Plank/Side 10 Glute Bridge-Ups Strength Deadlift (8-6-6-4*) *Build to a Heavy weight. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 12 Deadlifts (225/155)|(155/105) 18 Box Jumps (24/20) 12 Russian Twist* 400m Run *1 Rep = L + R (Score is Time) KG BB: (100/70)|(70/47.5) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN

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Saturday

Announcements 🚩🚩🚩New Programming alert 🚩🚩🚩 RH Lift! RH lift is a functional blend of bodybuilding and strength with a dash of cardio! It will be scheduled during “open gym” but it is part of the drop down program under RHLift. Any athlete can participate in the Programming during open gym 5-8a,11a-4p,7p-11p CrossFit Roadhouse – RH Lift View Public Whiteboard Functional Strength Metcon (Weight) A. FUNCTIONAL STRENGTH 3 SETS 10 Box Squats (Mod-Heavy)* *Superset with… 7-10 Strict Pull-Ups 15-20 Strict Dips -Rest as Needed b/t SetsGOAL: RPE 6-7 | Setup the box or bench slightly above parallel. When sitting to the

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Saturday

Announcements 🚩🚩🚩New Programming alert 🚩🚩🚩 RH Lift! RH lift is a functional blend of bodybuilding and strength with a dash of cardio! It will be scheduled during “open gym” but it is part of the drop down program under RHLift. Any athlete can participate in the Programming during open gym 5-8a,11a-4p,7p-11p CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (4:00 CAP) 1:00 Bike or 200m Run 5 Lunge-Lunge-Squat → 10 Alt. Cossack Squats (2nd Round) 10 Hollow Rocks 20 Mountain Climbers → 20 Cross Body Mtn. Climbers (2nd Round) 10 Arm Haulers* *Start in a

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