Crossfit Body & Soul

CrossFit Body&Soul is a World-Class CrossFit facility located on Body&Soul's fitness campus. This is the energizing group interval fitness concept that has swept the nation! CrossFit Body & Soul is truly a one-of-a-kind workout broken into intervals of cardiovascular, strength training and body weight using a variety of equipment including running, rowing machines, Kettlebells and free weights to tone your body and gain energy throughout the day.

TUESDAY 9.17.19

Strength/Core

4 Sets:

15 Barbell Bent Over Row (Supinated Grip)

20 Hollow Body Ring Plank W/ Alternating Arm Extensions (Slow Reps)


For Time:

30 DB Alternating Power Snatch (45,30) RX+(50,35)

25 Pull Ups RX+(Chest To Bar)

25/20 Calorie Assault Bike *Reset

25 DB Alternating Power Snatch (45,30) RX+(50,35)

20 Pull Ups RX+(Chest To Bar)

20 Calorie Assault Bike *Reset

20 DB Alternating Power Snatch (45,30) RX+(50,35)

15 Pull Ups RX+(Chest To Bar)

15/12 Calorie Assault Bike *Reset

15 DB Alternating Power Snatch (45,30) RX+(50,35)

10 Pull Ups RX+(Chest To Bar)

10/8 Calorie Assault Bike *Reset

MONDAY 9.16.19

Strength

Deficit Front Rack Reverse Lunges 

*Begin Standing On 45lb Plate. 

4x10 Each Leg, Increasing Weight


For Time:

500 Meter Row

50 Thrusters (45,35)

400 Meter Row

40 Thrusters (65,45) RX+(75,55)

300 Meter Row

30 Thrusters (85,60) RX+(95,65)

200 Meter Row

20 Thrusters (115,80) RX+(135,95)

100 Meter Row

10 Thrusters (135,95) RX+(155,105)

*Each Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar. Reset Monitor For Each New Round. 

SATURDAY 9.14.19

Teams Of Two. One Athlete Works At A Time. 

4 Rounds For Time (45 Minute Cap):

40/36/32 Calorie Row *Reset

40 DB Alternating Step Ups (24”,20”) (45,30) RX+(50,35)

300 Meter Run Together 

40 Power Clean (115,80) RX+(135,95)

40 Lateral Bar Hop Burpee 

FRIDAY 9.13.19

Strength 

Hang Squat Clean

5x5 Increasing Weight 


4 Rounds

AMRAP In 4 Minutes:

15 American KB Swing (53,35) RX+(70,53)

12 Pull Ups

9 Front Squat (135,95) RX+(165,115)

*Rest 90 Seconds After Each Round. Pick Up Where Left Off On Previous Round. Score Is Total Rounds Plus Extra Reps Completed. 

THURSDAY 9.12.19

Strength 

Every Minute On The Minute For 10 Minutes:

5 Push Press (From The Ground)

*As Heavy As Possible For All Ten Minutes.

AMRAP In 14 Minutes:

20 DB Goblet Reverse Lunges (45,30) RX+(50,35)

30 Double Unders

20 DB Single Arm Hang Power Clean & Jerk (45,30) RX+(50,35) (10 Each Arm)

30 Double Unders

20 Toes To Bar

TUESDAY 9.10.19

Strength

4 Sets:

10 Strict Chin Up (Weighted If Possible)

12 Strict Ring Dip

12 V Up + Tuck Up Combo


For Time:

200 Meter Run

15/12 Calorie Assault Bike 

400 Meter Run

25/20 Calorie Assault Bike

800 Meter Run

35/28 Calorie Assault Bike

400 Meter Run

25/20 Calorie Assault Bike

200 Meter Run

15/12 Calorie Assault Bike

*Reset Bike Monitor For Each Round

RX+: Weighted Vest (20,14)

MONDAY 9.9.19

Monday

Strength 

Back Squat

3x8@75% Of 1RM


“Wodapalooza Workout 5 & 6”

With 15 Minutes On The Clock:

For Time:

21-15-9

Thrusters (95,65)

Calorie Row *Reset

Burpees Over Rower *Two Foot Takeoff

With Time Remaining, Max Clean & Jerk

*Score Each Workout Individually. 

SATURDAY 9.7.19

Teams Of Two. One Athlete Works While The Other Athlete Rests. 

For Time:

3 Rounds:

400 Meter Run Together 

40 Shoulder To Overhead (115,80) RX+(135,95)

3 Rounds:

40/36/32 Calorie Assault Bike *Reset

40 Hang Power Clean (115,80) RX+(135,95)

3 Rounds:

50 DB Reverse Lunges (45’s,30’s) RX+(50’s,35’s)

40 Lateral Bar Hop Burpees 

FRIDAY 9.6.19

Strength

Every Minute On The Minute For 10 Minutes:

3 Squat Snatch

*As Heavy As Possible For All Ten Minutes, Focusing On Technique. 

3 Rounds For Time:

60 Double Unders 

20 Toes To Bar

15 Power Snatch (95,65) RX+(115,80)

20 DB Alternating Step Up (24”,20”) (45,30) RX+(50,35)

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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