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 8.22.19

Core

For Time:

50-40-30-20-10 Abmat Sit Up

30-25-20-15-10 Toes To Bar

*Perform 50 Abmat Sit Ups, Then 30 Toes To Bar, Then 40 Abmat Sit Ups, Then 25 Toes To Bar...Etc. 

5 Rounds For Time: 

50 Double Unders 

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

20 KB Goblet Reverse Lunges (53,35) RX+(70,53)

TUESDAY 8.20.19

Gymnastics 

For Time:

21-15-9-15-21

Pull Ups RX+(Chest To Bar)

Ring Dips

Step Down Box Jumps (24,20)

AMRAP In 12 Minutes:

15/12 Calorie Assault Bike *Reset

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

3 Rope Climb

*Score Both Workouts Individually.

MONDAY 8.19.19

Strength

Back Squat

5x3@85% Of 1RM

For Time:

200 Meter Run 

20/16 Calorie Row *Reset

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

300 Meter Run 

30/24 Calorie Row *Reset

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

400 Meter Run 

40/32 Calorie Row *Reset

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

300 Meter Run 

30/24 Calorie Row *Reset

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

200 Meter Run 

20/16 Calorie Row *Reset

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

SATURDAY 8.17.19

Teams Of Two. One Athlete Works At A Time. 

AMRAP In 35 Minutes:

30 Burpee Box Jump Over (24,20)

40 Pull Up

50/45/40 Calorie Assault Bike *Reset Monitor

40 Front Squat (95,65) RX+(115,80)

30 Hang Power Snatch (95,65) RX+(115,80)

FRIDAY 8.16.19

Strength 

4 Sets:

12 Good Mornings (Increasing)

12 Hand Stand Push Ups (Add Deficit If Possible)


RX

“DT”

5 Rounds For Time:

12 Deadlifts (155,105)

9 Hang Power Cleans (155,105)

6 Shoulder To Overhead (155,105)

RX+

“Progressive DT”

5 Rounds For Time:

12 Deadlifts 

9 Hang Power Cleans 

6 Shoulder To Overhead 

Round 1: (135,95)

Round 2: (155,105)

Round 3: (185,125)

Round 4: (205,145)

Round 5: (225,155)

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

THURSDAY 8.15.19

Strength

DB/KB Bulgarian Split Squat

1x15,12,9,6,15 Each Leg (Increasing Weight)

*Last Set Of 15 To Be Used With Same Weight As The First Set Of 15. 

For Time:

75 Double Unders

400 Meter Run

40 Russian KB Swings (70,53)

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

75 Double Unders

300 Meter Run

30 Russian KB Swings (70,53)

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

75 Double Unders

200 Meter Run

20 Russian KB Swings (70,53)

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

FRIDAY 9.14.19

Strength 

3 Sets (As Heavy As Possible):

15 DB Floor Press (DB Each Hand)

15 DB Bent Over Row (DB Each Hand)

15-20 STRICT Push Ups

15-20 Ring Rows (Feet Elevated)

3 Rounds For Time:

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

25/20 Calorie Row *Reset Rower 

20 Burpee To Target (6”)

TUESDAY 8.13.19

Strength 

Hang Muscle Snatch 

4x3 Increasing

Then,

Hang Power Snatch 

4x3 Increasing 


RX+

AMRAP In 10 Minutes (Ladder Style):

Perform 2 Reps Of Each, Then 4 Reps, Then 6 Reps...Etc.) 

Power Snatch (155,105)

Ring Muscle Up

Box Jump (30,24)


RX

AMRAP In 10 Minutes (Ladder Style):

Perform 2 Reps Of Each, Then 4 Reps, Then 6 Reps...Etc.) 

Power Snatch (135,95)

Chest To Bar Pull Up

Box Jump (30,24)

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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