Blog

Friday

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 Deadlift (12.10.8.8.8.) A. FUNCTIONAL STRENGTH 12-10-8-8-8 “No Touch” Deadlift (Heavy)* *Barbell stops 1 inch off ground…:01 clear pause and the controlled up / down. Barbell only returns to ground after final rep. Neutral grip, no straps. GOAL: RPE 8-9

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Friday

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) AMRAP x 7 MINUTES :30 Bike (Increase Pace) 10 Clean Deadlifts 10/10 Elbow Punches / 10 BB Upright Rows / 10 High Hang High Pulls ROUND 1 – Elbow Punches ROUND 2 – BB Upright Rows ROUND 3

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rh30 burn

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+30 View Public Whiteboard Rh30 burn 2 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

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 8/8 Lunges 10 Up-Down Mountain Climbers 10 Single DB Strict Press/ PP 8/8 Single DB ATW Into… 2 ROUNDS 10 Lunges 10 Up-Down Over DB 10 Single DB Push Press 8/8 Single DB ATW Strength Metcon (Weight) EMOM x 5 MINUTES* 5 Strict Press -Rest 1:00- EMOM x 5 MINUTES 3 Push Press -Rest 1:00- EMOM x 5 MINUTES 1 Push Jerk *Build to a Light-Moderate Strict Press. Build to a Moderate Heavy Push Press. Build to a Heavy Push Jerk. (Score is Weight) Week

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RH30 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 Renegade 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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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 12 Alt Groiners + Max Air Squats* MIN 2 – 30 Single Unders + Max Plank** *Switch to 10 Alt Cossack Squats + Max Quad Heel Taps at 4:00 **Switch to 20 Double Unders + Max Controlled Sit-Up at 4:00 Strength Back Squat (4×7) Tempo (21X1)* *Keep weight Moderate. Should be heavier than Week 1 4×7 weight. (Score is Weight) Week 4 of 8 Workout “PURPLE COBRA” (Time) FOR TIME 50-40-30-20-10 Double Unders Sit-ups Russian KBS (53/35)|(35/26) -15:00 Hard Cap- (Score is

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RH30 box

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 min #1 (No Measure) 10 minute AMRAP 1 minute each 1. 100 1-2 15 Pushup 2. 100 1-2s 15 Lunges 3. 100 1-2 15 Airsquat 4. 100 1-2 10 BirdDog 5. 100 1-2 10 Burpees 2 minute break Boxing: 1. 1,1,2 high low 2. 1,2 3. 1,2,3,4 4. 1,1,3 5. 1 minute break Repeat

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 6 PVC Lunge + Pass Thrus 6 Slam Ball Deadlift 6 Slam Ball Strict Press Into… 2 ROUNDS 100m Run 8 PVC High Pulls 8 PVC Push Press (Behind the Neck) 8 Slam Balls 8 Scap Push-Ups + Push-Ups Strength Hang Power Snatch (Heavy 3-Rep ) ON A 15:00 RUNNING CLOCK… Build to a 3-Rep Heavy Hang Power Snatch (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 7 Hang Power Snatches (115/75)|(75/55) 8 Hand Release Push-Ups 9 Slam Balls

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RH30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 BUILD 2 (Weight) 25 minute EMOM DB Arnold Press 3×10 Over Head DB Shrug 3×10 DB Shrug 3×10 DB Lateral Raises 3×10 :30 Abmat Sit Ups 3 sets :30 Plank 3 sets :30 HollowBody 3 sets :30 HKR 3 sets

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 5 Scap Push-Ups + 5 Push-Ups 10 Scap Pull-Ups* :30 Tuck Hold** *R2: 10 Small Kip Swings. R3: 7-10 Dynamic Kip Swings **R2: 10 Tuck-Ups. R3: 7-10 Kipping Knees to Chest Strength Bench Press (4×7) Tempo (21X1)* *Keep weight Moderate. Should be heavier than Week 1 4×7 weight. (Score is Weight) Week 4 of 8 Workout Metcon (Time) 5 ROUNDS FOR TIME 20/15 Cal Bike 20 Toes to Bar* *Toes to Rings Optional. (Score is Time)

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