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.

MONDAY 6.17.19

For Time:

3 Rounds:

150 Meter Run

10 Front Squats (155,105) RX+(175,125)

3 Rounds:

150 Meter Run

10 Hang Power Cleans (135,95) RX+(155,105)

3 Rounds:

150 Meter Run

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

*150 Meter Run Is To Far Sidewalk & Back. 

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


Strength

3 Sets:

20 DB/KB Deficit Alternating Reverse Lunges 

12 Single Arm DB Strict Press Each Arm

*Not Increasing Weight, As Heavy As Possible. 

*For Lunges, Begin Standing On 45lb Plate. 

SATURDAY 6.15.19

Teams Of Two. One Athlete Works At A Time. 


For Time:

100 Wall Balls (20,14) RX+(25,20) 

90/81/72 Calorie Row 

80/72/64 Calorie Bike 

70 Pull Ups 

60 Synchronized Jump Squats

70 Pull Ups

80/72/64 Calorie Bike

90/81/72 Calorie Row

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


RX+: Weighted Vest (20,14)

FRIDAY 6.14.19

Strength 

4 Sets:

10 Good Mornings (Increasing Weight)

15 Ring Rows


5 Rounds For Time:

8 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)

10 Deadlift (225,160) RX+(245,170)

12 Toes To Bar

14 Plate Overhead Reverse Lunges (45,35) RX+(65,45)

THURSDAY 6.13.19

Strength 

Hang Squat Clean

6x4 Increasing Weight 


4 Rounds For Time:

300 Meter Run

25 Russian KB Swing (70,53)

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

15 Box Jump Overs (24,20)


*Snatches Are 10 Consecutive Reps Each Arm. 

TUESDAY 6.11.19

Strength/Core

3 Sets:

12 Floor Press (Heavy)

20 V Ups


Then,


8 Rounds

:20 On/:10 Off For Each (Alternating):

Push Ups

Hollow Hold Flutter Kicks

*If Push Ups Cannot Be Performed With Quality Form, Then Regress To Incline Push Ups Using A Barbell On A Low Rack. Chest To The Barbell. 


AMRAP In 15 Minutes:

20/16 Calorie Row *Reset

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

12 Lateral Bar Hop Burpees

MONDAY 6.10.19

Strength 

DB/KB Alternating Walking Lunge

3x24 RX(35,25) RX+(53,35)


5 Rounds (28 Minutes):

With 4 Minutes On The Clock, Perform:

400 Meter Run

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

Max Rep Power Cleans (135,95) RX+(165,115)

*Rest 2 Minutes After Each Round. 

*Score Is Total Power Cleans Completed Between All 5 Rounds. 

SATURDAY 6.8.19

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


3 Rounds For Time:

400 Meter Run Together 

40/36/32 Calorie Row *Reset

40/36/32 Calorie Assault Bike *Reset

40 Burpees *FULL Extension 

40 Thrusters (95,65) RX+(105,75)

RX+: Weighted Vest (20,14)


FRIDAY 6.7.19

Strength

Power Snatch + Hang Squat Snatch+ Squat Snatch (Touch & Go) + Overhead Squat

6 Sets Increasing Weight


RX

AMRAP In 12 Minutes:

8 Chest To Bar Pull Ups

6 Power Snatch (135,95)

8 Strict Hand Stand Push Ups (Abmat)

10 Alternating Pistols


RX+

AMRAP In 12 Minutes:

4 Bar Muscle Ups

6 Power Snatch (155,105)

8 Strict Hand Stand Push Ups (Abmat+15’s)

10 Alternating Pistols 

THURSDAY 6.6.19

Strength 

3 Sets:

15 Barbell Floor Press (Increasing)

15 Strict Ring Dips

15 Ring Rows 

15 DB Bent Over Reverse Fly


3 Rounds For Time:

200 Meter Run

24 Toes To Bar

200 Meter Run

24 American KB Swings (53,35) RX+(70,53)

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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