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RH +30 boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BOXING 2021 5 MIN #2 (Time) Boxing 5 minute Amrap rounds 1 minute break 1. 100 1-2s 100 KNEE STRIKES 50 situps 2. 50 3-4s 50 POWER 1-2S BURPEE BROADJUMP 3. 100 Freestyle 20 RUSSIAN LUNGES 20 REVERSE LUNGES 4 100 COMBO GRAB BAG THEN PUSH THEN 1- 2 25 M BEAR CRAWL

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RH30 BUILD

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD POSTERIOR AND CORE 2021 (No Measure) 25 MIN EMOM 3X10 BARBELL RDL 3X10 BANDED DANTE ROW 3X10 HEELS ELEVATED GOBLET SQUAT 3X10 KB DEATH MARCH 3X10 ALTERNATING SPLIT STANCE GOOD MORNING 3X30 SECS AB MAT SIT UPS 3X30 SECS HOLLOW BODY FLUTTERS WITH PLATE 3X30 MED BALL DEAD BUGS

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BURN 2021 SPEED AND CORE (No Measure) 2 10 minute metcons 2 minutes break 1. 400 m row/3 MINUTE RUN 20 LANDMINE ROTATIONS 10 LAND MINE PRESS L AND R 2 minutes break 2. 20 cal row/2 MINUTE RUN 20 DEONS 20 karaokes 20 HIGH KNESS 20 JUMPING SQUATS **

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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/ 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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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 8 DB Up-Downs* → DB Burpees* → Alt. DB Burpees** 10 Tuck-Ups → V-Ups → Kip Swings 50m Single Arm Suitcase Carry/Arm → 50m Single Arm Overhead Carry/Arm → 100m DBL DB Suitcase Carry 200m Run *Do not Deadlift the DB up yet; this is merely to get the feel of placing one hand on the DB and the other hand on the floor. **In the 3rd round, now let’s start Deadlifting the DB up after the Burpee. Strength Metcon (No Measure) EMOM x 10 MINUTES MIN

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8/6 Cal. Bike (increase pace in 2nd round) 6 Air Squats + 6 Jumping Air Squats 12 Glute Bridge-Ups w/:02 Pause at Top Into … 2 ROUNDS 15/12 Cal. Bike (increase pace in 2nd round) 6 Empty Barbell Clean Deadlifts + 6 Hang High Pulls 12 Alt. Glute Bridge Marches Strength Hang Clean (5-5-3-3-2*) *Build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (1 Rounds for time) 5 SETS 15/12 Cal Bike 6 Hang Squat Cleans (155/105)|(115/75) -Rest 1:30 b/t Sets- (Score is Slowest Set) KG

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 DB (No Measure) 2 10 Minute AMRAP 1. 500 m row/2 MIN RUN 10 DBL Db Strict press 10 Db Renegade Row 2 minute break 2. 20 calories row/ 1 MINUTE RUN 10 Burpees 10 broad jump

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Step-Ups 10 Barbell Strict Press 10 Quad Heel Taps 20’ Bear Crawls 10 Piked Shoulder Taps Strength Metcon (Weight) 5 SETS* 1 Strict Press + 2 Push Press + 3 Push Jerk *Build to a Moderate weight. (Score is Weight) Week 2 of 8** **The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling. Workout Metcon (Time) 2:00 ON / 1:00 OFF

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RH +30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD CHEST AND BACK 2021 (No Measure) 25 minute emom 3×10 JM PRESS (CLOSE GRIP) WITH BENCH 3x 10 DOUBLE BANDED CHEST FLYS 3x 10 BARBELL TRICEP COMPLEX ROLLING TRI EXTENSION SKULL CRUSHER BENCH PRESS 3x 10 LANDMINE PRESS 3x 10 LANDMINE SINGLE ARM ROW 3x 10 LANDMINE SINGLE ARM ROW PERPENDICULAR 3x 10 BANDED HIGH PULL 3x BANDED FACE PULL

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 10 Ring Rows 10 Glute Bridges 8/8 Bodyweight Single Leg RDLs 6/6 Reverse Lunges Strength Metcon (Weight) EVERY 3:00 x 4 SETS* 8/8 SA DB RDL 12 Alt. DB Goblet Front Foot Elevated Reverse Lunge *Keep weight Moderate. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 12 Deadlift (135/95)|(95/65) 15 Pull-Ups 300m Run (Score is Time) KG BB: (60/42.5)|(42.5/30)

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