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 12.17.18

Strength 

Romanian Deadlift

5x8@50% Of 1RM Conventional Deadlift 

Then,

2x10 Partner Glute Ham Raises


For Time:

21-15-9

Deadlift (235,165) RX+(255,180)

Single Arm DB Push Press (Each Arm) (45,30) RX+(50,35)

Toes To Bar

*80 Double Unders After First Round, 60 Double Unders After Second Round, 40 Double Unders After Third Round. 

*For DB Push Press, All Reps MUST Be Completed On Each Arm Before Switching Sides. Athletes Cannot Alternate Arms. 

SATURDAY 12.15.18

Teams Of Two. One Athlete Works While The Other Athlete Performs Their Respective Task. Both Athletes Must Always Be Working Simultaneously. 


3 Rounds For Time:

1500/1350/1200 Meter Row (Partner Holds Low Plank)

75 Synchronized Air Squats

40 Power Clean (Partner Holds Front Rack)

400 Meter Run Together

60 Hand Release Push Up (Partner Holds Clean Grip Deadlift)


Barbell: (125,90) RX+(145,100)

THURSDAY 12.13.18

Core

4 Rounds (12 Minutes):

:45 On/:15 Off For Each (Alternating Movements):

Plank Hip Dips

Tuck Ups

Hollow Hold + Flutter Kicks 


3 Rounds For Time:

300 Meter Run

25 American KB Swing (53,35) RX+(70,53)

20 KB Goblet Reverse Lunges (53,35) RX+(70,53)

15 Pull Up RX+(Chest To Bar)

WEDNESDAY 12.12.18

Strength

“JT”

For Time (15 Minute Cap):

21-15-9

Handstand Push Up (Abmat+15’s)

Ring Dip 

Push Up

*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. 

*While doing Ring Dips, shoulder must pass below the elbow. Each rep starts and ends with elbows fully extended. 


For Time:

50/40 Calorie Row

25 Hang Power Snatch (95,65) RX+(115,80)

150 Double Unders

25 Hang Power Snatch (95,65) RX+(115,80)

50/40 Calorie Row

MONDAY 12.10.18

Strength

Push Jerk + Split Jerk (From Rack)

5 Sets Increasing Weight


3 Rounds For Time:

400 Meter Run

12 Squat Cleans (135,95) RX+(155,105)

12 Shoulder To Overhead (135,95) RX+(155,105)

12 Box Jump Over (30,24) *No Extension

FRIDAY 12.7.18

Strength

Push Press

6x4 Increasing Weight


AMRAP In 20 Minutes:

30 Russian KB Swing (70,53) RX+(Double Russian KB Swing (35’s,25’s Each Hand))

25/20 Calorie Assault Bike *Reset Monitor 

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

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

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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