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.

TUESDAY 5.23.17

Strength/Barbell Conditioning
Every Minute On The Minute x 10 Minutes
7 Power Clean (Unbroken, Touch & Go)
*As heavy as possible, same weight across all ten minutes. 

For Time:
200 Meter Run
20 Box Jump Overs (24,20)
400 Meter Run
40 Russian Swings (70,53)
800 Meter Run
40 Russian Swings (70,53)
400 Meter Run
20 Box Jump Overs (24,20)
200 Meter Run

MONDAY 5.22.17

Strength
Day 7 - 20 Rep Back Squat
1x20@60% + 30lbs.

"Cindy"
AMRAP In 20 Minutes:
5 Pull Ups
10 Push Ups
15 Air Squats
*Push Ups are to be done with a straight body position. No worming. Chest must touch the floor. Releasing tension on the floor at the bottom of your Push Up (like a Hand Release Push Up) is not allowed. 
*Hands may not be touching your body at any time while performing Air Squats. 

SATURDAY 5.20.17

Teams Of Two
For Time:
10-20-30-40-50
Calorie Row
Shoulder To Overhead (115,80) RX+(135,95)
Toes To Bar
Lateral Bar Burpee
*One athlete works at a time. Partition reps in any way. Reset monitor for each round. 

 

FRIDAY 5.19.17

Strength
Day 6 - 20 Rep Back Squat
1x20@60% + 25lbs.

AMRAP In 12 Minutes:
12/10 Calorie Assault Bike
5 Squat Cleans
10/8 Calorie Assault Bike
4 Squat Cleans
8/6 Calorie Assault Bike
3 Squat Cleans
6/4 Calorie Assault Bike
2 Squat Cleans
4/2 Calorie Assault Bike
1 Squat Clean
*Reset monitor for each new round. 
Barbell: Scaled(165,115) RX(185,130) RX+(225,160)

THURSDAY 5.18.17

Strength
Push Press (6 Sets)
5x5 Increasing Weight
Then,
1x20@50% Of Last Set Used 

Core
:45 Each Movement (9 Minutes)
Plank Hip Dips
Hollow Rocks
V-Ups
Hollow Body Flutter Kicks
*Running clock. No rest in between movements or rounds. 

For Time (14 Minute Time Cap)
4 Rounds:
25 Abmat Sit Ups
200 Meter Run
15 Plate Ground To Overhead (45,35) RX+(65,45)

WEDNESDAY 5.17.17

Strength
Romanian Deadlift
5x5 Increasing Weight
Then,
Partner Glute Ham Raise
2x10

For Time (17 Minute Time Cap)
3 Rounds:
21 Hand Release Push Ups
15 Calorie Row
9 Box Jump (30,24)
15 Pull Ups RX+(Chest To Bar)
21 Russian KB Swings (70,53)

*Reset monitor each new round. Full extension required on box jumps. Straight body position must be maintained throughout push ups, no worming. 

TUESDAY 5.16.17

Strength
Power Snatch (8 Sets)
1x6,5,4,3,2 (Touch & Go, Increasing Weight)
Then,
3x1 (Increasing Weight)

AMRAP In 14 Minutes (Ladder Style)
Buy In: 200 Double Unders
(3,3,3,6,6,6,9,9,9...)
Hang Power Snatch (105,75) RX+(125,90)
Toes To Bar
Lateral Bar Burpee

SATURDAY 5.13.17

Teams Of Two
2 Rounds (30 Minute Clock)
*Minute 0-5:
AMRAP Of,
24 Deadlifts (205,145) RX+(245,170)
20/18/16 Calorie Assault Bike
*Minute 5-10:
AMRAP Of,
24 KB Swings (53,35) RX+(70,53)
20/18/16 Calorie Row
*Minute 10-15:
AMRAP Of,
24 Box Jump (30,24)
20 Burpee Toes To Bar

*Partition reps in any way. One athlete works while the other athletes rests. Score is total reps completed. Reset monitors for each new round. Calories are shown as Male,Male/Female,Male/Female Female teams. 

FRIDAY 5.12.17

Strength
Day 4 - 20 Rep Back Squat
1x20@60% + 15lbs.

12 Min AMRAP
RX
4 Chest To Bar Pull Ups
8 Hand Stand Push Ups (Abmat+15's)
12 Hang Squat Cleans (95,65)
RX+
4 Bar Muscle Ups
8 Hand Stand Push Ups (Abmat+45's)
12 Hang Squat Cleans (115,80)

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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