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 3.19.24

Strength

Deadlift (Touch & Go)

6x3 Increasing

AMRAP In 15 Minutes (Ladder Style):

5/4 Calorie Bike *Reset

10 Pull Ups

15 Hand Release Push Ups

10/8 Calorie Bike *Reset

15 Pull Ups

20 Hand Release Push Ups

15/12 Calorie Bike *Reset

20 Pull Ups

25 Hand Release Push Ups

…Etc.

MONDAY 3.18.24

Strength

Every Minute On The Minute For 10 Minutes:

Hang Power Snatch + Low Hang Power Snatch + Power Snatch (Touch & Go)

*Increase Weight Every 2 Minutes

For Time:

20 Shoulder To Overhead (115,80) RX+(135,95)

400 Meter Run

20 Front Squat (115,80) RX+(135,95)

400 Meter Run

20 Power Snatch (115,80) RX+(135,95)

400 Meter Run

20 Front Squat (115,80) RX+(135,95)

400 Meter Run

20 Shoulder To Overhead (115,80) RX+(135,95)

SATURDAY 3.16.24

Teams Of Two. One Athlete Works At A Time.

For Time:

800 Meter Run Together,

Then,

3 Rounds:

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

50 Synchronized Squats

60/54/48 Calorie Row *Reset

50 DB Hang Power Snatch (50,30) RX+(55,35)

40 Burpee Box Jump Over (24,20)

Then,

800 Meter Run Together

FRIDAY 3.15.24

All for time: 

5 rounds of:     
    10 thrusters, weight 1
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

THURSDAY 3.14.24

Strength

1.) Romanian Deadlift

4x8 Increasing

2.) Barbell Bench Press

5x3 Increasing

For Time:

30/24 Calorie Bike

60 Russian KB Swing (70,53)

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

5 Rope Climb

40 DB Alternating Step Up (24”,20”) (50,30) RX+(55,35)

5 Rope Climb

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

60 Russian KB Swing (70,53)

30/24 Calorie Bike

WEDNESDAY 3.13.24

Strength

1.) Power Snatch (Touch & Go)

5x3 Increasing

2.) Overhead Squat (From Rack

5x3 Increasing

AMRAP In 15 Minutes (Ladder Style):

150 Meter Run

3 Toes To Bar

3 Hang Power Snatch (95,65) RX+(105,80)

3 Front Squat (95,65) RX+(105,80)

150 Meter Run

6 Toes To Bar

6 Hang Power Snatch (95,65) RX+(105,80)

6 Front Squat (95,65) RX+(105,80)

150 Meter Run

9 Toes To Bar

9 Hang Power Snatch (95,65) RX+(105,80)

9 Front Squat (95,65) RX+(105,80)

…Etc.

TUESDAY 3.12.24

Gymnastics

AMRAP In 12 Minutes:

21 Pull Up RX+(Chest To Bar)

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

9 Box Jump (30,24)

3 Rounds For Time:

80 Double Unders

25/20 Calorie Row *Reset Monitor

15 Burpee Over Rower *Two Foot Takeoff

MONDAY 3.11.24

Strength

Back Squat

5x3 Increasing

For Time:

21 Calorie Bike

42 Wall Ball (20,14) RX+(25,20)

21 Power Clean (115,80) RX+(155,105)

15 Calorie Bike

30 Wall Ball (20,14) RX+(25,20)

15 Power Clean (135,95) RX+(185,130)

9 Calorie Bike

18 Wall Ball (20,14) RX+(25,20)

9 Power Clean (155,105) RX+(205,145)

*Each Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.

*Reset Monitor Each Round.

SATURDAY 3.9.24

Teams Of Two. One Athlete Works At A Time.

4 Rounds For Time:

40 Synchronized Reverse Lunges

400 Meter Run Together

40 Toes To Bar

40 Thruster (95,65) RX+(105,75)

40 Lateral Bar Hop Burpee *Two Foot Takeoff

FRIDAY 3.8.24

24.2

AMRAP in 20 minutes of:

300 meter Row

10 Deadlifts (185/125 lb)

50 Double-Unders

Competition notes:
– There is no required floor plan.
– Gymnastics grips are NOT allowed during this workout.
– Athletes may receive assistance resetting the rower between rounds.
– There is no tiebreak.
– During the row, 10 meters = 1 rep, rounded down (e.g., 237 meters = 23 reps).
– If time expires during the row, record your score when the monitor has come to rest.

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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