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 10.21.17

Teams Of Two

 

For Time:

80/72/64 Calorie Row

100 Goblet Squats (70,53)

80/72/64 Calorie Assault Bike

100 Burpees Over Rower

80/72/64 Calorie Assault Bike

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

80/72/64 Calorie Row

FRIDAY 10.20.17

Strength

Push Press

6x2 Increasing Weight

 

3 Rounds For Time (20 Minute Cap):

2 Rounds Of “DT”

3 Rounds Of “Cindy”

 

*1 Round Of “DT” Consists Of:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder To Overhead 

RX(135,95) RX+(155,105) 

 

*1 Round Of “Cindy” Consists Of:

5 Pull Ups

10 Push Ups

15 Air Squats

THURSDAY 10.19.17

Strength

Seated Box Jump

5x5 Increasing Height

*Begin Seated At Parallel Height. 

 

3 Rounds For Time:

400 Meter Run

30 DB Hang Power Snatch (50,35)

20 Box Jump Overs (24,20)

*DB Snatches Are 15 Per Arm. Must Complete 15 On One Arm Before Switching. 

 

Core

Not For Time, For Quality:

100 V Ups

TUESDAY 10.17.17

Strength

Front Squat

5x5@75% Of 1RM

 

For Time:

50 Wall Balls

50 Russian KB Swings

40 Wall Balls

40 Russian KB Swings

30 Wall Balls

30 Russian KB Swings

20 Wall Balls

20 Russian KB Swings

10 Wall Balls

10 Russian KB Swings

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

Russian KB Swing: RX(53,35) RX+(70,53)

 

MONDAY 10.16.17

Strength

Power Snatch

1x3,3,2,2,1,1 (Touch & Go)

Increase Weight Each Set

 

4 Rounds For Time (20 Minute Cap):

9 Burpee Toes To Bar

15 Power Snatch (85,60) RX+(105,75)

21 Calorie Row

*Reset Monitor Each New Round. 

 

SATURDAY 10.14.17

Teams Of Two

 

4 Rounds For Time (36 Minute Cap):

30 Hang Power Cleans (115,80) RX+(155,105)

30 Step Down Box Jump (24,20) RX+(30,24)

30 Pull Up

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

30/24 Calorie Assault Bike

 

*While one athlete works, the other athlete must be holding a low plank (on elbows). Any reps performed while the plank is not being held WILL NOT count. Reps & plank must be done simultaneously in order for reps to count. 

*Reset bike monitor for each new round. 

*KB Swings are fully overhead. 

 

FRIDAY 5.13.17

Strength

Romanian Deadlift

5x8@50% Of 1RM Deadlift

*Focus on taking the hamstrings through FULL range of motion while maintaining a neutral spine. Stand on a plate if needed. 

 

For Time:

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

50 Barbell Sumo Deadlift High Pull (75,55) RX+(95,65)

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

1000 Meter Row

THURSDAY 10.12.17

Strength

KB/DB Farmer’s Carry

3x200 Meters (Unbroken Each Set)

*Rest 2 Minutes After Each Walk 

 

Skill

:20 On/:10 Off For 8 Minutes (16 Rounds):

Double Unders

*Score is the round with the LEAST amount of reps completed. 

 

Accessory

Laying Barbell Skull Crusher (Tricep Extension)

5x20 As Heavy As Possible 

 

Mobility 

Coach’s Choice

 

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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