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.

FRIDAY 4.20.18

Strength

Strict Press

6x4 Increasing Weight

 

RX+

5 Rounds For Time:

15 Deadlifts (155,105)

12 Front Squats (155,105)

9 Shoulder To Overheads (155,105)

6 Bar Muscle Ups

 

RX

5 Rounds For Time:

15 Deadlifts (135,95)

12 Front Squats (135,95)

9 Shoulder To Overheads (135,95)

9 Chest To Bar Pull Ups

THURSDAY 4.19.18

Strength 

4 Sets:

15 Good Morning *Increasing Weight

15 Ring Rows (Feet Elevated, If Possible)

 

Core

50-40-30-20-10

Abmat Sit Up

Anchored Leg Raises 

*After Each around, Perform 20 Hollow Rocks. 

 

AMRAP In 8 Minutes:

30 Double Unders

12 Russian KB Swings (70,53)

 

TUESDAY 4.17.18

Strength

5 Sets:

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

12 Tempo Barbell Bent Over Rows (Supinated Grip) 

 

*Tempo =  3 Second Concentric, 1 Second Pause, 3 Second Eccentric, 1 Second Pause

*Add A Deficit To HSPU If Possible. 

 

For Time:

3 Rounds:

20/16 Calorie Assault Bike

10 Burpee Pull Ups RX+(Chest To Bar)

Immediately Into,

3 Rounds:

20/16 Calorie Row

10 Burpee Box Jumps (30,24)

 

*Reset Monitors For Each New Round. 

*Full Extension Required For Box Jumps. 

 

MONDAY 4.16.18

Monday

Strength

Squat Clean

5x4@70% Of 1RM

 

For Time:

25 Hang Cleans (115,80) RX+(155,105)

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

20 Hang Cleans (135,95) RX+(175,125)

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

15 Hang Cleans (155,105) RX+(195,135)

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

10 Hang Cleans (165,115) RX+(215,150)

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

5 Hang Cleans (175,125) RX+(235,165)

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

 

*Hang Power Cleans And Hang Squat Cleans Are Both Allowed. 

*Athletes Are Responsible For Changing Their Own Weights. Clips Must Be On The Bar.

SATURDAY 4.14.18

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

 

For Time (40 Minute Time Cap):

50-75-100

DB Hang Power Snatch (Switching Arms Every 5 Reps) (45,30) RX+(50,45)

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

Burpees To Plate

Box Jump Overs (24,20)

Calorie Assault Bike *Reset Monitor 

 

For MALE/FEMALE Teams, Assault Bike Calorie Count Is 45-68-90

 

For FEMALE/FEMALE Teams, Assault Bike Calorie Count Is 40-60-80.

THURSDAY 4.12.18

Strength/Skill

AMRAP In 10 Minutes:

15 Push Ups

45 Double Unders

*For Push Ups, Chest Must Touch The Floor In A “Touch & Go” Manner. Thighs & Stomach May Not Touch The Ground. To Scale Down, Perform Incline Push Ups On A Barbell Placed On A Rack With Your Chest Touching The Barbell On Each Rep. 

 

Strength

Barbell Bent Over Row (Supinated Grip)

4x15 As Heavy As Possible

 

For Time:

27-21-15-9

Power Snatches (75,65) RX+(95,65)

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

 

WEDNESDAY 4.11.18

Gymnastics 

4 Rounds NOT For Time:

10 Strict Toes To Bar (As Slow As Possible On Eccentric)

15 Strict Ring Dips

20 Alternating Pistols 

 

4 Rounds For Time:

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

40 Air Squats

20/16 Calorie Assault Bike

*Swings Are Fully Overhead. Air Squats MUST Reach Full Extension. Reset Monitor For Each New Round.

TUESDAY 4.10.18

Strength

Split Jerk

5x3 Increasing Weight (From Rack)

*Perform 15 Ring Rows After Each Set. Place Feet On A Box If Possible. 

 

AMRAP In 16 Minutes:

Buy In: 1500/1200 Meter Row

7 Burpee Box Jumps (30,24)

14 Pull Ups RX+(Chest To Bar)

21 Deadlifts (165,115) RX+(185,130)

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

SITE DESIGN by MERGE STUDIOS