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 7.2.18

Core

3 Rounds (12 Minutes)

:45 On/:15 Off For Each Movement

Plank Hip Dips

Plate Russian Twists (25,15)

V Ups

Hollow Body Flutter Kicks

 

5 Rounds:

With A 4 Minute Clock:

400 Meter Run

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

With Remaining Time, Max Power Clean (135,95) RX+(155,105)

*Rest :90 After Each Round. 

*Score Is Total Power Cleans Completed With All 5 Rounds.

FRIDAY 6.29.18

Strength

Barbell Deficit Reverse Lunge

5x8 Each Leg, Increasing Weight

 

7 Rounds:

With A 2 Minute Clock:

15/12 Calorie Assault Bike *Reset Monitor 

With Remaining Time, Max Thrusters (95,65)

*Rest :90 After Each Round. 

*Score Is Total Thrusters Completed Within All 7 Rounds.

THURSDAY 6.28.18

Strength 

Hang Squat Snatch + Squat Snatch (Touch & Go) + Overhead Squat

5 Sets Increasing Weight

 

4 Rounds For Time:

27 Push Ups

21 Deadlift (185,130) RX+(205,145)

15 Toes To Bar 

9 Step Down Box Jump (30,24)

*During Push Ups, Body Cannot Release Tension On The Ground. Chest Must Make Contact With The Ground In Touch & Go Fashion. If Needed, Scale Down To Incline Push Ups.

TUESDAY 6.26.18

Strength 

2 Hang Power Clean + 2 Squat Clean (Touch & Go) + 2 Split Jerk

5 Sets Increasing Weight

 

3 Rounds For Time:

Run 300 Meters

25 DB Hang Power Clean & Jerk (45,30) RX+(50,35) *Right Arm

Run 300 Meters

25 DB Hang Power Clean & Jerk (45,30) RX+(50,35) *Left Arm

MONDAY 6.25.18

Strength

Back Squat 

1x3x@75%

1x3@80%

1x3@85%

2x2@90%

 

AMRAP In 14 Minutes:

Buy In: 75 Burpees To Target 

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

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

20 Pull Ups RX+(Chest To Bar)

*Target Must Be At Least 6” Above Arm’s Reach.

SATURDAY 6.23.18

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

 

AMRAP In 30 Minutes:

50/45/40 Calorie Assault Bike (Partner Holds Front Rack Position)

50 Hang Power Clean (Partner Holds Dead Hang From Pull Up Bar) (135,95)

40 Shoulder To Overhead (Partner Holds A Low Plank) (135,95)

40 Box Jump Over (Partner Holds Deadlift) (30,24)

 

*Reset Monitor For Each New Round. 

*Mixed Grip Is NOT Allowed For The Deadlift Hold.

THURSDAY 6.21.18

Strength

Power Clean + Split Jerk

15 Minutes To Establish 1 Rep Max

 

For Time (17 Minute Time Cap):

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

25 Pull Ups RX+(Chest To Bar)

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

100 Double Unders

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

25 Pull Ups RX+(Chest To Bar)

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

 

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

SITE DESIGN by MERGE STUDIOS