WOD

5.22

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

Warm-up

• 200 Single Unders

foam roll legs

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 20 Side to Side Jumps

• 5 Inch Worm Push-ups

Bench Press (5×3+5)

10 min E2MOM:

• 3 Bench Press

• 5 Dips

Increase weight to finish heavy.

Metcon (AMRAP – Rounds and Reps)

12 minute Amrap

rx+

• 8 Hang Power Cleans 135/95#

• 8 Burpee Box Jumps 24/20″

Rx

12 minute Amrap

• 4 Hang Power Cleans 135/95#

• 4 Burpee Box Jumps 24/20″
12 minute Amrap

• 8 Hang Power Cleans 95/55

• 8 Burpee Box step ups

100 ABMAT (Time)

Core

For time:

• 100 AbMat Situps


5.21

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

Warm-up

• Tabata Air Bike

Foam Roll Lats/Pec

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

2 rounds:

• 10 m Duck Walk

• 10 m Bear Crawl

Overhead Squat (3.3.3.)

Overhead Squat

• 3 sets of 3 reps, work up to 85% of 1RM

Snatch (3.3.3.)

Snatch

• 3 sets of 3 reps, work up to 85% of 1RM

Metcon (Time)

Conditioning

50-40-30-20-10 reps for time:

• Double Unders

• Wall Balls 20/14#
Conditioning

50-40-30-20-10 reps for time:

• Double Unders progression

• Wall Balls 20/14#


5.20

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

• 400 m Run

Foam Roll Psoas Release

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

• 20 sec Downward Facing Dog

• 20 sec Upward Facing Dog

:

• 10 Jumping Jacks

• 10 Jumping Lunges

• 10 Air Squats

Clean (5×1+1)

Clean complex of 1 cluster + split jerk AHAP

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

• 2 Dumbbell Hang Power Snatch 50/35#

• 2 Chest-to-bar Pull-ups

• 4 Dumbbell Hang Power Snatch 50/35#

• 4 Chest-to-bar Pull-ups

• 6 Dumbbell Hang Power Snatch 50/35#

• 6 Chest-to-bar Pull-ups

… continue pattern until time is up. One dumbbell. Alternate arms.
10 min AMRAP:

• 2 Dumbbell Hang Power Snatch 35/20#

• 2 BAR HANG PULL UPS

• 4 Dumbbell Hang Power Snatch 35/20#

• 4 BAR HANG PULL UPS

• 6 Dumbbell Hang Power Snatch 35/20#

• 6 BAR HANG PULL UPS

… continue pattern until time is up. One dumbbell. Alternate arms.

RX+ MUSCLE ups


Mystery WOD Saturday!!

CrossFit Roadhouse – CrossFit

Warm UP PVC (No Measure)

Warm-up

• 400 m Run

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

1 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

Metcon (Time)

Mystery Partner WOD!!


5.17

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

Warm-up

• 200 m Run

• 10 Air Squats

Foam Roll POS

2 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Goblet Squat Hold 53/35#

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Goblet Squat Hold 53/35#

Back Squat (5.3.1.)

• 5-3-1 reps, work up to 85% of 1RM

Deadlift (5.3.1.)

• 5-3-1 reps, work up to 85% of 1RM

Metcon (Time)

3 RFT

AS RX+

• 20 BackSquats 135/95

• 15 abmat sit ups

• 10 Handstand Push-ups

• 5 Bar Muscle-ups

rx

3 rft:

• 10 Backsquats 95/65

• 15 abmat sit ups

• 10 Handstand Push-ups

• 5 C2B
Scale

3 rft:

• 20 BackSquats 75/55

• 15 abmat sit ups

• 10 Push-ups

• 5 Ring Rows

5.16

CrossFit Roadhouse – CrossFit

warm up IYT (No Measure)

Warm-up

row

• 10 Arm Circles CW

• 10 Arm Circles CCW

• 10 Arm Hugs

• 10 Alternating Arm Swings

Bench Prone IYT

3×5

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

Metcon (No Measure)

Option 1 –

Every 30 seconds, for 6 minutes (4 sets) of:

Interval 1 – Chin Hang Toe Taps x 15 seconds effort

Interval 2 – Pull-Up Negatives x 5 reps @ 30A0

*If a three second descent proves to be difficult, you may opt to use a light band or place your feet on the floor or box to assist the descent.

Interval 3 – Kipping Half Pull-Up x 15 seconds

*The goal is to get the top of your head to bar height, but if this movement is new to you just attempt to get a little arm bend in your elbows.

– – – – – – – –

Option 2 –

Every 30 seconds, for 6 minutes (4 sets) of:

Interval 1 – Chin Hang Hold x 10-15 seconds

Interval 2 – Weighted Pull-Up Negatives x reps @ 30A0

Interval 3 – Kipping Half Pull-Up x 8-10 reps

Luke (Time)

For Time:

400m Run

15 Clean and Jerks, 155#

400m Run

30 Toes-To-Bar

400m Run

45 Wall-Ball Shots, 20#

400m Run

45 Kettlebell Swings, 53#

400m Run

30 Ring Dips

400m Run

15 Weighted Lunge Steps, 155#

400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here


5.15

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

Warm-up

Unbroken:

• 100 Single Unders

foam roll calves

• 5 Push-ups

• 5 Ring Rows

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

100 DOUBLE UNDERS (Time)

For time:

• 100 Double Unders
Double under Clinic

Spend 10-15 minutes getting associated with DU

Metcon (Time)

2 rounds:

• 25 Knees to Elbows

• 25 ABMAT Sit-ups

Metcon (Time)

For time:

• 50 Double Unders

5-10-15-10-5 reps:

• Overhead Squat 115/75#

• Lateral Burpees over Bar

Then:

• 50 Double Unders
For time:

• 50 Double Unders

5-10-15-10-5 reps:

• Overhead Squat 45/35

• Lateral Burpees over Bar

Then:

• 50 Double Unders


5.14

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

Warm-up

• 20 cal Air Bike

Foam Roll LATS/PECS

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

3 rounds:

• 10 Mountain Climbers

• 10 PVC Overhead Squats

Overhead Squat (5.3.1)

• 5-3-1 reps, work up to 85% of 1RM

Snatch (5.3.1.)

• 5-3-1 reps, work up to 85% of 1RM

Metcon (Time)

8 rounds for time:

• 8 Dumbbell Power Snatch 50/35#

• 8 Toes-to-bar
8 rounds for time:

• 8 Dumbbell Power Snatch 3526#

• 8 HKR


5.13

CrossFit Roadhouse – CrossFit

warm up leg swings foam roll (No Measure)

Warm-up

• 400 m run

• 30 sec foam roll

• 30 ankle mobility

10 L and R Banded Single Leg Glute Bridges

10 Banded Air Squats

10 Banded Heal to Toe

1 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

1 rounds:

• 10 PVC Passthroughs

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Overhead Squats

Clean and Jerk (5×3 ahap)

Metcon (Time)

For time:

75 thrusters rx+

95/65

Each break:

Athlete must perform

1 muscle up
Scale:

75 thrusters rx

95/65

Each break:

1 kipping pull up/strict rx

Or

5 push up scale

Closed 4 mothers day

CrossFit Roadhouse – CrossFit

warm up Pec (No Measure)

Warm-up

• 400 m run

Foam Roll

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

2 rounds:

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

5k Run (Time)

Max Effort 5k Run