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.

WEDNESDAY 1.23.19

Strength

Good Morning

5x8 Increasing Weight


For Time:

30/24 Calorie Assault Bike *Reset Monitor

30 Hang Squat Clean (135,95) RX+(155,105)

25/20 Calorie Assault Bike *Reset Monitor

25 Hang Squat Clean (135,95) RX+(155,105)

20/16 Calorie Assault Bike *Reset Monitor

20 Hang Squat Clean (135,95) RX+(155,105)

15/12 Calorie Assault Bike *Reset Monitor

15 Hang Squat Clean (135,95) RX+(155,105)

10/8 Calorie Assault Bike *Reset Monitor

10 Hang Squat Clean (135,95) RX+(155,105)

TUESDAY 1.22.19

Strength 

For Time:

21-15-9

Hand Release Push Up

Push Press (115,80) RX+(135,95)

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


AMRAP In 12 Minutes:

20/16 Calorie Row *Reset Monitor 

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

20 Toes To Bar

MONDAY 1.21.19

Strength 

Front Squat

5x3@80% Of 1RM


For Time:

100 Double Unders

75 Back Squats (45,35) *Empty Barbell

50 Russian KB Swings (70,53)

25 Burpee Box Jumps (30,24)

50 Russian KB Swings (70,53)

75 Back Squats (45,35) *Empty Barbell

100 Double Unders

SATURDAY 1.19.19

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


AMRAP In 35 Minutes:

40/36/32 Calorie Assault Bike

40 Front Squat

40 Shoulder To Overhead 

40 Lateral Bar Hop Burpee

40 Pull Ups 


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

FRIDAY 1.18.19

Strength

Barbell Bent Over Row

5x12 Increasing Weight


For Time:

400 Meter Run

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

300 Meter Run

30 Deadlifts (185,130) RX+(205,145)

200 Meter Run

20 Deadlifts (205,145) RX+(225,160)

100 Meter Run (Touch Wall & Back)

10 Deadlifts (225,160) RX+(245,170)

Buy Out: 1000 Meter Row

THURSDAY 1.17.19

Core

8 Minutes

:20 On/:10 Off For Each

Hollow Hold Flutter Kicks

DB Single Leg V Ups


3 Rounds:

AMRAP In 3 Minutes:

15 Russian KB Swings (70,53)

12/10 Calorie Assault Bike *Reset Monitor

-Rest 90 Secondss-

AMRAP In 3 Minutes:

12 Box Jump Overs (24,20) 

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

-Rest 90 Seconds-

Repeat. 


*Score Is Total Reps Completed Between All 6 Rounds. 

WEDNESDAY 1.16.19

Strength 

Every 90 Seconds For 15 Minutes (10 Rounds):

Snatch Grip Deadlift + Power Snatch (Touch & Go) + Hang Squat Snatch + Squat Snatch (Touch & Go) + 2 Overhead Squat

*Same Weight Across All 10 Rounds. As Heavy As Possible. Complex Is To Be Done Unbroken. 


For Time:

50/40 Calorie Row

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

50 Toes To Bar

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

50/40 Calorie Row

TUESDAY 1.15.19

Strength 

4 Strict Press + 6 Push Press

5 Sets Increasing Weight


4 Rounds For Time:

30 Double Unders

24 Single Arm DB Hang Power Clean & Jerk (45,30) RX+(50,35) 

30 Double Unders

12 Burpees *Full Extension 


*DB Hang Power Clean & Jerks Are 12 Each Arm. Must Complete All 12 Reps Before Switching Arms. 

SATURDAY 1.12.19

Teams Of Two. One Athlete Works At A Time. 


3 Rounds For Time:

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

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

40 Hang Power Snatch (85,60) RX+(105,75)

400 Meter Run Together

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

60/54/48 Calorie Assault Bike

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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