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 12.11.17

Monday

Strength

Box Squat

5x8 Increasing Weight

 

*Box Height Should Be Slightly Below Parallel. 

 

*Lower Down Slowly, Sit On The Box And Unload The Legs, Keep Shoulders In Front Of The Hips And Maintain Lumber Curve, Then Stand Up As Fast As Possible. 

 

3 Rounds For Time:

20/16 Calorie Assault Bike

15 Hang Squat Cleans (115,80) RX+(135,95)

10 Burpee Box Jump (24,20) RX+(30,24)

 

SATURDAY 12.9.17

Teams Of Two. One Athlete Works At A Time. 

 

AMRAP In 30 Minutes: 

60/54/48 Calorie Assault Bike

50 Deadlift (205,145) RX+(225,160)

50 Toes To Bar

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

60/54/48 Calorie Row

*Reset Monitor Each New Round.

FRIDAY 12.8.17

Strength

5 Sets:

10 Ring Row (Feet Elevated)

15 DB Bent Over Reverse Fly

25 Band Pull Apart

 

AMRAP In 10 Minutes:

15 Thruster (95,65) 

10 Lateral Bar Hop Burpee

-Rest 5 Minutes-

800 Meter Run For Time

*Score Each Workout Individually.

THURSDAY 12.7.17

Time Trial

500 Meter Row

 

4 Rounds For Time:

24 DB Front Rack Walking Lunges (45,30) RX+(50,35)

16 KB Sumo Deadlift High Pull (70,53)

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

*Hands Must Remain Gripped On Dumbbells.

WEDNESDAY 12.6.17

Core

:20 On/:10 Off x 8 Rounds (8 Minutes)

Hollow Body Plank Hip Dips (On Elbows)

Hollow Body Flutter Kicks (Holding PVC Pipe)

At Minute 8, Begin:

100 Abmat Sit Ups (5 Minute Cap)

 

5 Rounds (25 Minute Time Cap):

200 Meter Run

15/12 Calorie Assault Bike

20 Russian KB Swings (70,53)

15 Box Jump Overs (24,20)

*Reset Monitor For Each New Round. 

 

TUESDAY 12.5.17

Strength

Hang Power Snatch + Low Hang Squat Snatch + Overhead Squat

5 Sets Increasing Weight

 

For Time:

Buy In: 100 Double Unders

42 Calorie Row

21 Power Snatch (105,75) RX+(125,90)

30 Calorie Row

15 Power Snatch (105,75) RX+(125,90)

18 Calorie Row

9 Power Snatch (105,75) RX+(125,90)

Buy Out: 100 Double Unders

*Reset Monitor Each Round.

MONDAY 12.4.17

Monday

Strength

Back Squat

3 Tempo Back Squats + 5 Back Squats 

5 Sets Increasing Weight

 

*Tempo = 3 Seconds Down (Eccentric), 3 Second Hold (Isometric), 3 Seconds Up (Concentric)

 

RX+

AMRAP In 12 Minutes:

24 Wall Balls (25,20)

12 Power Cleans (155,105)

6 Burpee Bar Muscle Up

 

RX

AMRAP In 12 Minutes:

24 Wall Balls (20,14)

12 Power Cleans (135,95)

8 Burpee Pull Up

 

SATURDAY 12.2.17

Teams Of Two. One Athlete Works At A Time.

3 Rounds For Time (35 Minute Time Cap):

300 Meter Run Together 

50 KB Swings (53,35) RX+(70,53)

50 Box Jump Overs (24,20)

50 Hang Power Snatch (95,65) RX+ (105,75)

50/40 Calorie Row

FRIDAY 12.1.17

Strength

DB/KB Bulgarian Split Squat

4x15 Each Leg

Increasing Weight

 

AMRAP In 17 Minutes:

9 Lateral Bar Hop Burpee

12 Shoulder To Overhead

15 Front Squat

18/15 Calorie Assault Bike

21 Pull Up (RX+ Chest To Bar)

Barbell: (115,80) RX+(135,95)

*Reset Monitor For Each New Round.

THURSDAY 11.30.17

Strength

Hang Muscle Snatch

4x3 Increasing Weight 

*Focus On Getting The Bar To The Hip Pocket. 

 

Then,

 

Hang Power Snatch

4x3 Increasing Weight 

 

For Time:

50-40-30-20-10

Abmat Sit Up

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

*After Each Round, Perform 2 Rope Climbs (RX+ 3 Rope Climbs). 

*For DB Hang Power Snatches, Do Half The Amount Of Reps On Each Arm. For Instance, The Round Of 50 Would Be 25 Each Arm.

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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