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 6.18.18

Strength

Back Squat 

5x5 Increasing Weight (60%,65%,70%,75%,80%)

 

For Time:

700 Meter Run

60/48 Calorie Assault Bike

500 Meter Run (300m+200m)

40/32 Calorie Assault Bike

300 Meter Run

20/16 Calorie Assault Bike

100 Meter Run (Wall & Back)

SATURDAY 6.16.18

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

 

3 Rounds For Time:

50/45/40 Calorie Assault Bike

400 Meter Run Together 

30 Burpee Box Jump Overs (24,20)

40 Power Snatch (75,55) RX+(95,65) 

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

 

FRIDAY 6.15.18

“Frantasy Land”

 

For Time (35 Minute Cap):

21-15-9

Thruster (95,65)

Pull Up 

Immediately Into,

15-12-9

Thruster (115,80)

Chest To Bar Pull Up

Immediately Into,

12-9-6

Thruster (135,95)

Bar Muscle Up

 

*Scale Down For Each Muscle Up Is A Chest To Bar Pull Up & Ring Dip.

THURSDAY 6.14.18

Core

2 Rounds (Not For Time):

50 Abmat Sit Ups

50 Anchored Leg Raises

50 Plank Hip Dips (50 Each Side)

50 Med-Ball Russian Twists (20,14)

50 Hollow Body Flutter Kicks (50 Each Side)

 

With A 12 Minute Clock, Perform:

1500/1200 Meter Row

With Remaining Time, AMRAP Of:

40 Russian KB Swing (70,53)

20 Burpees

WEDNESDAY 6.13.18

Strength

Deadlift (Touch & Go)

5x5 Increasing Weight (55%,60%,65%,70%,75%)

 

AMRAP In 15 Minutes:

20 Power Clean (135,95) RX+(165,115)

30/24 Calorie Assault Bike

40 Goblet Squats (53,35) RX+(70,53)

50 Double Unders

 

TUESDAY 6.12.18

Strength

Power Position Snatch + Hang Power Snatch + Low Hang Power Snatch

5 Sets, Increasing Weight

 

3 Rounds For Time:

400 Meter Run

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

20 Toes To Bar

20/16 Calorie Row *Reset Monitor

MONDAY 6.11.18

Strength

KB Front Rack Bulgarian Split Squat 

1x20,16,12,16,20 Each Leg

*Pyramid Rep Scheme. Increase Weight As Reps Decrease, And Then Decrease Weight As Reps Increase. 

 

AMRAP In 12 Minutes:

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

 

*Every Minute On The Minute, Perform 5 Burpee Box Jump Overs (24,20). Begin The Workout With BBJO’s. Score Is Total Wall Balls Completed.

FRIDAY 6.9.18

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

 

For Time:

 

3 Rounds:

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

50/45/40 Calorie Assault Bike *Reset Monitor

 

-400 Meter Run Together-

 

3 Rounds:

50 Shoulder To Overhead (95,65) RX+(115,80)

50 Pull Up

 

-400 Meter Run Together-

 

3 Rounds:

50 Synchronized Air Squats 

50 Burpees

 

FRIDAY 6.8.18

Strength

4 Rounds (Not For Time):

15 Good Morning

15 Barbell Bent Over Row (Supinated Grip)

15 Body Weight Skull Crushers

 

5 Rounds For Time:

200 Meter Run

15/12 Calorie Row *Reset Monitor 

10 Hang Squat Clean (135,95) RX+(165,115)

THIRSDAY 6.7.18

Strength

5 Rounds (Not For Time):

15 Strict Press *Increase Weight

12 Strict Chin Ups *Add Weight If Possible

*Strict Press Should Be Performed Unbroken. Chin Ups Should Be Performed In 1-2 Sets. 

 

For Time:

25 Power Snatch (75,55) RX+(75,55)

5 Rope Climb

20 Power Snatch (95,65) RX+(95,65)

4 Rope Climb

15 Power Snatch (105,75) RX+(115,80)

3 Rope Climb

10 Power Snatch (115,80) RX+(135,95)

2 Rope Climb

5 Power Snatch (135,95) RX+(155,105)

1 Rope Climb

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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