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RH+30 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 30 Sit ups 30 Hollow Flutters Station 2 amrap 200 m Row 10 Pushups 10 Pull Ups

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) As a team, 400m Jog (warm-up pace!) Immediately into … 2 ROUNDS 30 Single-Unders* 50m High Knees 50m Butt Kickers 1:00 Row 10 Up-Downs** *Progress to Double-Unders or practice for the 2nd round. **Progress to Strict Burpees for the 2nd round. Workout Metcon (Time) 4 ROUNDS FOR TIME 75 Double Unders 400m Run 25/20 Cal Row 20 Burpees (Score is Time) Optional Finisher Metcon (No Measure) 3 SETS 10 Feet Elevated Ring Row 10 Alt. SA Elevated Push-Ups 1:00 Slow Deadbugs -Rest as Needed b/t Sets- (No Measure)

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Monday

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 25′ Slow Bear Crawl 25 Inch Worm w/ out Push-Up 25′ Slow Bear Crawl 25 High Knees (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 5 SETS 8/8 Slow Goblet Split Squats 12 Slow Double DB Romanian Deadlift* *Athlete Holds Two DBs (Score is Weight) Full-Body Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 12 Quad Heel Taps 12 DB Suitcase Walking Lunges 20 Double Unders -Rest 1:00- AMRAP x 4 MINUTES 12 Quad Heel

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 DB Sumo Deadlifts 5/5 Moose Antlers 10 Alt. Step-Ups 5/5 Zottman Curls Immediately into .. 2 ROUNDS 5 DB Suitcase Deadlifts 5 Push-Up to Pike Position 10 Alt. Lunges 5/5 Single Arm DB Push Press w/:02 pause overhead Workout Metcon (Time) 12 SETS 1 DB Devils Press (50/35)|(35/20) 2 DB Front Rack Lunges 3 DB Push Press 4 DB Suitcase Step-Ups (24/20) -Rest :30 b/t Sets- (Score is Total Time) KG DB: (22.5/15)|(15/9) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2…

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Sunday

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 7 Burpees into Max Single Unders (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) EMOM x 9 MINUTES MIN 1 – :45 Diamond Push-Ups MIN 2 – :45 Arm Haulers* MIN 3 – :45 Up-Down + Tall Jump *See Video for Demo (Score is Reps) Sunday Sweat Metcon (AMRAP – Rounds and Reps) EVERY 4:00 x 4 SETS 30 Double Unders 20 Alt Sit-Thrus 10 Burpees + Extra Push-Up Max Hollow Rocks -No Additional Rest b/t Sets- (Score

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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… AMRAP x 4 MINUTES 10 SA DB Strict Press (R) 10 SA DB Strict Press (L) 10 Single DB Bicep Curls (No Measure) Full-Body Strength Metcon (Weight) EMOM x 15 MINUTES MIN 1 – :45 L-Seated DB Strict Press MIN 2 – :45 Supermans MIN 3 – :45 Single DB Curl to Press (Score is Weight) Full-Body Sprint Workout Metcon (AMRAP – Reps) ALT TABATA, 8 SETS (:20 ON / :20 OFF) MOVT 1 – Single DB G2OH MOVT 2 – Burpees

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Jog 5 Scap Push-Ups 10 Alt. Reverse Lunges → 10 Alt. Cossack Squats (2nd Round) → 10 Alt. Curtsy Squats (3rd Round) 20 Alt. Plank Shoulder Taps Into … 2 ROUNDS 50m Single Arm Suitcase Carry/Side :30 Wrist Extension + Flexion Stretching Push-Up Negatives (:03 lower) :20/:20 Single Arm Plank Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 16 Alt. DB Goblet Cossack Squats or DB Goblet Curtsey Squats MIN 2 – 8/8 DB Upright Row MIN 3 – :40 DB Slides (Score is

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RH+30 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 30 Sit ups 30 Hollow Flutters Station 2 amrap 200 m Row 10 Pushups 10 Pull Ups

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Max Up-Downs 5 Med. Ball Thrusters :30 Tuck Hold 5 Kip Swings (or 5 Hollow Rocks + 5 Superman Rocks) + 3-5 Strict Pull-Ups* *If athletes don’t have Strict Pull-Ups, let’s avoid bands today. Have them do Ring Rows OR 5 Empty Barbell Cuban Presses (Upright High Pull, elbows punch through into the front rack position, then Strict Press the barbell overhead) Strength Metcon (No Measure) 3 SETS 20 Alt. V-Ups 15 Ring Rows 10 Push-Ups 1:00 EZ Cardio Choice -No Rest b/t Sets-

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders :30 Tuck Hold* 10 KB Deadlifts 20 Mountain Climbers 10 Bird Dogs *R2 – :30 Hollow Hold. R3 – 20 Alt. V-Ups Strength Sumo Deadlift (8-6-6-4) 8-6-6-4* Sumo Deadlifts *Build to a Heavy weight. (Score is Weight) Workout Metcon (4 Rounds for time) 4 SETS 15 Deadlifts (185/135)|(135/95)* 30 Sit-Ups 60 Double Unders -Rest 1:00 b/t Sets- *Option for Conventional or Sumo (Score is Each Set for Time) KG BB: (85/60)|(60/42.5)

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