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 8.19.17

Teams Of Two

*One Athlete Works While The Other Athlete Rests. 

 

2 Rounds For Time:

400 Meter Run Together

50 Hang Power Snatch (105,75) RX+(115,80)

50 Box Jump Over (24,20)

50 Thruster (105,75) RX+(115,80)

50 Toes To Bar

50/45/40 Calorie Assault Bike

 

FRIDAY 8.18.17

Strength

Deadlift (Dead Stop)

2x2@90%

 

4 Rounds For Time:

10 Burpees

15 Pull Up RX+(Chest To Bar)

20/16 Calorie Row

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

*Must Get COMPLETELY Vertical When Standing Up From Burpee. Reset Monitor For Each New Round. 

THURSDAY 8.17.17

Strength

Push Press 

3x5 Increasing Weight

Push Jerk

3x4 Increasing Weight

Split Jerk

3x3 Increasing Weight

 

Accessory

Laying Barbell Skull Crusher

5x20 Increasing Weight

 

Core

4 Rounds (12 Minute Running Clock)

:45 Each Movement

V Ups

Plank Hip Dips

Plate Russian Twists (25,15)

Hollow Body Flutter Kicks

 

WEDNESDAY 8.16.16

Strength

Hang Squat Clean

5x3 Increasing Weight

 

AMRAP In 13 Minutes

(1,2,3,4...)

Squat Clean (185,130) RX+(225,160)

*35 Double Unders + 10 Hand Release Push Ups After Each Round.

*Score Is Total Reps Combined. 

TUESDAY 8.15.17

Strength

Power Snatch

6x4 Increasing Weight

*During Each Pull, Pause For 2 Seconds At The Following Positions:

Off The Floor/Mid Shin

Above Knee

Power Position (Hip Pocket)

 

For Time:

27-21-15-9

Toes To Bar

Russian KB Swing (70,53) RX+(Double Russian KB Swing (35/25))

Calorie Assault Bike

*Swings Must Be Performed To Eye Level. Reset Monitor For Each New Round. 

MONDAY 8.14.17

Strength

Back Squat

5x4@80%

 

With A 14 Minute Clock,

1600 Meter Run (4x400m)

With Remaining Time, AMRAP Of:

15 Thrusters (95,65) RX+(115,80)

10 Step Down Box Jumps (24,20) RX+(30,24)

*Score Is Total Rounds + Extra Reps Of AMRAP. 

 

SATURDAY 8.12.17

With A 32 Minute Clock, Perform:

2000 Meter Relay Run (5x200m Each Person)

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

100 Hang Power Cleans (115,80) RX+(145,100)

50 Burpee Toes To Bar

With Remaining Time, MAX Calorie Assault Bike. 

 

*Wall Balls, Hang Power Cleans and Burpee Toes To Bar Can Be Partitioned In Any Way. For Burpee Toes To Bar, The Bar Must Be Set Above Arm's Reach. One Assault Bike Per Team, And Athletes Can Switch On/Off As They Choose.

FRIDAY 8.11.17

Strength

Deadlift (Dead Stop)

4x4@80%

 

AMRAP In 14 Minutes:

RX

50 Double Unders

15 Pull Ups

12 Front Squats (115,80)

9 Hand Stand Push Ups (Abmat+15's)

 

AMRAP In 14 Minutes:

RX+

50 Double Unders

6 Bar Muscle Ups

12 Front Squats (135,95)

9 Hand Stand Push Ups (Abmat+45's)

THURSDAY 8.10.17

Strength

2 Hang Power Snatch + 2 Low Hang Power Snatch (Below Knee)

6 Sets Increasing

 

4 Rounds For Time:

24 Abmat Sit-Ups

20/16 Calorie Row

16 KB Snatch (53,35) (8 Each Arm)

*Reset Monitor For Each New Round. 

 

WEDNESDAY 8.9.17

Strength

Deficit Reverse Lunges

4x10 Each Leg, Increasing Weight

*Begin Standing On 45lb Plate.

 

For Time (20 Minute Time Cap):

50 Box Jump Overs (24,20)

(RX)3 Rope Climbs (RX+)4 Rope Climbs

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

(RX)3 Rope Climbs (RX+)4 Rope Climbs

50/40 Calorie Assault Bike

(RX)3 Rope Climbs (RX+)4 Rope Climbs

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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