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.

SATURDAY 5.25.19

Teams Of Two. One Athlete Works At A Time. 


AMRAP In 30 Minutes:

50 Goblet Squats (70,53)

40/36/32 Calorie Row *Reset

30 Hang Power Snatch (95,65) RX+(105,75)

20 Burpee Double Box Jump Over (24,20)

FRIDAY 5.24.19

Core

4 Rounds (12 Minutes)

:45 On/:15 Off For Each Movement:

Plank Hip Dips

V Up + Tuck Up Combo

Hollow Rocks


For Time:

1000 Meter Run (800m+200m)

75 Russian KB Swings (70,53)

50/40 Calorie Assault Bike

25 Meter Plate Overhead Walking Lunge (45,35) RX+(65,45)


RX+: Wear Weighted Vest (20,14). 

THURSDAY 5.23.19

Strength

5 Sets:

3 Tempo Strict Press + 3 Push Press (Increasing Weight)

12-15 Ring Rows (Feet Elevated)


*4 Second Eccentric During Strict Press. 


AMRAP In 12 Minutes:

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

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

50 Double Unders


*DB Hang Power Snatch Is 12 Continuous Reps Each Arm. 

WEDNESDAY 5.22.19

Strength

EMOM x 10

3 Hang Squat Clean

*Same Weight For All 10 Minutes. As Heavy As Possible. 


-Rest Exactly 10 Minutes-


For Time:

27-21-15-9

Toes To Bar

Deadlift (205,145) RX+(225,160)

Calorie Row *Reset

TUESDAY 5.21.19

Strength

Weighted Push Up

5x8 Increasing

Then,

Strict Ring Dip

3xMax Reps


5 Rounds For Time:

300 Meter Run

15/12 Calorie Assault Bike *Reset

12 Burpees To Plate (45) 

*Two Foot Takeoff & Landing Onto Plate During Burpees. 

MONDAY 5.20.19

Back Squat

Establish 3RM

5x3 Increasing Weight 


RX+

AMRAP In 11 Minutes:

12 Thrusters (105,70)

8 Box Jump Overs (30,24)

4 Bar Muscle Ups


RX

AMRAP In 11 Minutes:

12 Thrusters (95,65)

8 Box Jump Overs (30,24)

8 Pull Ups

SATURDAY 5.18.19

For Time:

3 Rounds:

30 Power Snatch (95,65) RX+(105,70)

30 Alternating Barbell Reverse Lunges (95,65) RX+(105,70)

40/36/32 Calorie Assault Bike *Reset

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

30 Burpees


Buy Out: 400 Meter Run Together 

FRIDAY 5.17.19

“Half Murph”

For Time:

800 Meter Run

50 Pull Ups

100 Push Ups

150 Air Squats

800 Meter Run

*Wear Weighted Vest (20,14) If Possible. 


Core

100 Abmat Sit Ups

80 Medball Russian Twists (20,14) 

60 Hollow Body Flutter Kicks EACH Side

40 Bicycle Crunches EACH Side

20 V Up + Tuck Up Combo

THURSDAY 5.16.19

Strength

4 Sets: 

8 Strict Hand Stand Push Up (Add Deficit If Possible)

12 Ring Rows 

16 DB Bent Over Reverse Fly


AMRAP In 12 Minutes:

20 Russian KB Swing (70,53)

15 Box Jump (24,20) *Full Extension

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

3 Rope Climbs

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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