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 6.24.17

Teams Of Two-"Follow The Leader" Style

(You Go, I Go)

 

25 Min AMRAP

9 Burpee Pull Up RX+(Chest To Bar)

12/10 Calorie Assault Bike

15 Hang Power Clean (95,65) RX+(115,80)

12 DB Alternating Power Snatch (45,30) RX+(50,35)

9 Plate Overhead Reverse Lunges Each Leg(45,25) RX+(65,45)

FRIDAY 6.23.17

Strength

Overhead Squat (3-Second Pause At Bottom Of Squat)

5x5 Increasing Weight

 

For Time:

20-16-12-8-4

Overhead Squat (95,65) RX+(135,95)

Toes To Bar

Ring Dip

Calorie Row

*Reset monitor for each new round. 

*For ring dips, shoulder must pass below the elbow. Each rep starts and ends in full arm extension. 

THURSDAY 6.22.17

Strength

Partner Glute Ham Raise

5x10

 

6 Rounds (Running Clock):

:30 Max Power Cleans (115,80) RX+(135,95)

:30 Rest

:30 Max Lateral Bar Hop Burpees

:30 Rest

*Score is total reps combined (power cleans+burpees). 

 

WEDNESDAY 6.21.17

Strength

Push Press

1x15,12,9,6,9,12,15 (Pyramid)

Increase the weight for each set until the set of 6. On the second half of the pyramid, decrease the weight each set and use the same weights as the first half. 

 

3 Rounds For Time:

400 Meter Run

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

10 Hand Stand Push Ups (Abmat+15's) RX+(Abmat+45&25's Stacked)

 

MONDAY 6.19.17

Strength

Front Squat

6x4 Increasing Weight

 

For Time:

400 Meter Row

200 Meter Run

100 Double Unders

50 Air Squats

25 Burpee Box Jumps (24,20)

50 Air Squats

100 Double Unders

200 Meter Run

400 Meter Row

*During air squats, hands may not be touching anywhere on your body and hips must CLEARLY pass below parallel and then return to full extension. For box jumps, full extension and show of control is required. 

THURSDAY 6.15.17

Strength

1.) Strict Press

5x5 Increasing Weight

2.) Push Press

3x10 Increasing Weight

 

For Time (17 Minute Time Cap):

3 Rope Climbs

50 Abmat Sit Ups

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

3 Rope Climbs

50 Abmat Sit Ups

3 Rope Climbs

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

50 Abmat Sit Ups

3 Rope Climbs

*For Each Sit Up, Shoulders Must Pass In Front Of The Hips. 

WEDNESDAY 6.14.17

Strength (15 Minute Time Cap)

1.) Barbell Bent Over Row (Pronated Grip)

5x10 Increasing Weight

2.) Ring Row (Feet Elevated, Neutral Grip)

3 Sets Of Max Reps

*Minimum of 12-15 Reps Per Set. Scale As Needed. 

 

For Time:

25-20-15-10-5

Power Clean (115,80) RX+(135,95)

Box Jump Over (24,20)

 

TUESDAY 6.13.17

Time Trial (10 Minute Time Cap):

100 Calorie Assault Bike

 

-Rest 10 Minutes From Time Cap-

 

For Time

3 Rounds:

400 Meter Run

30 Push Ups

20 Hang Power Snatch (75,55) RX+(95,65)

 

*Score Each Workout Individually. 

*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. 

 

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

SITE DESIGN by MERGE STUDIOS