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.

THURSDAY 4.18.19

Strength 

Push Press

5x3 Increasing Weight


Skill/Gymnastics

For Time:

50 Double Unders

25 Chest To Bar Pull Up

40 Double Unders

20 Chest To Bar Pull Up

30 Double Unders

15 Chest To Bar Pull Up

20 Double Unders

10 Chest To Bar Pull Up

10 Double Unders

5 Chest To Bar Pull Up


RX+: Unbroken Sets Of Double Unders


Core

4 Rounds (12 Minutes)

:45 On/:15 Off For Each:

Hollow Body Flutter Kicks

V Ups

Hollow Body Ring Plank With Alternating Arm Extensions 

WEDNESDAY 4.17.19

Strength 

2 Hang Squat Snatch + 2 Overhead Squat

5 Sets Increasing Weight 


5 Rounds For Time:

12 Front Rack Reverse Lunges (95,65) RX+(115,80)

12/10 Calorie Row *Reset

12 Wall Balls (20,14) RX+(25,20)

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

SATURDAY 4.13.19

Teams Of Two. One Athlete Works At A Time. 


AMRAP In 30 Minutes:

10-20-30-40-50

Calorie Assault Bike *Reset

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

Calorie Row *Reset

Burpee Over Rower *Two Foot Takeoff


*Calorie Count For Male/Female Teams Is 

9, Then 18, Then 27, Then 36, Then 45. 

*Calorie Count For Female/Female Teams Is

8, Then 16, Then 24, Then 32, Then 40. 

FRIDAY 4.12.19

Strength

Hang Squat Clean

5x3 Increasing Weight


4 Rounds (22 Minutes)

AMRAP In 4 Minutes:

4 Squat Clean (155,105) RX+(185,130)

3 Shoulder To Overhead (155,105) RX+(185,130)

2 Rope Climbs


*Rest 2 Minutes After Each Round. 

*Pick Up On New Round Where Left Off On Previous Round. Score Is Total Rounds + Extra Reps Completed. 

THURSDAY 4.11.19

Strength

Barbell Deficit Reverse Lunge

5x10 (Each Leg) Increasing Weight

*Begin Standing On 45lb Plate. 


AMRAP In 12 Minutes:

6 Strict Hand Stand Push Up (Abmat+15’s) RX+(Abmat+45’s)

12 Pull Ups RX+(Chest To Bar)

18 Russian KB Swing (70,53)


Core

For Quality:

50 Plate Russian Twists (15,10)

50 Abmat Sit Ups

50 Anchored Leg Raises

50 Hollow Rocks

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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