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.

FRIDAY 10.26.18

For Time:

21-15-9

Deadlift (225,160) RX+(245,170)

Pull Up RX+(Chest To Bar)

Immediately Into,

21-15-9

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

Lateral Bar Hop Burpee


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


Mobility 

*Coach’s Choice

THURSDAY 10.25.18

Core

5 Rounds (10 Minutes):

:60 On/:60 Off 

Hollow Body Weighted Plank (45,35) RX+(65,45)


Immediately Into,


8 Rounds (4 Minutes):

:20 On/:10 Off

Hollow Rocks 


AMRAP In 12 Minutes:

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

20 Hand Release Push Ups

60 Double Unders

WEDNESDAY 10.24.18

Strength

Back Squat

4x4@80% Of 1RM Back Squat

Then,

Barbell Reverse Lunges

4x10(5 Each Leg)@40% Of 1RM Back Squat


For Time:

25-20-15-10

Toes To Bar

Russian KB Swings (70,53)

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

Step Down Box Jumps (24,20) *Full Extension

TUESDAY 10.23.18

Gymnastics 

AMRAP In 14 Minutes (For Quality):

4 Slow Wall Walks

12 Strict Pull Ups (Add Weight Is Possible)

15 Strict Ring Dips (Add Weight Is Possible)


*If Unable To Perform 12 Strict Pull Ups, Perform 6 Negative Pull Ups As Slowly As Possible. 


*Goal Is Minimum 4 Rounds. 


3 Rounds For Time:

25 Burpees To Plate (45)

25/20 Calorie Row *Reset Monitor 

25/20 Calorie Assault Bike *Reset Monitor 


*During Burpees, Two Foot Take-Off Is Required. No Extension Required After Jumping On The Plate. 

MONDAY 10.22.18

Strength 

Power Clean + Hang Squat Clean + Split Jerk

6 Sets Increasing Weight 

*Bar May Not Be Dropped In Between Movements. 


With 16 Minutes On The Clock:

1 Mile Run (2x800m)

With Time Remaining, AMRAP Of:

15 Front Squats (135,95) RX+(155,105)

10 Clean & Jerks (135,95) RX+(155,105)

SATURDAY 10.20.18

Teams Of Two. “Follow The Leader” Style. Athlete 1 Completes A 400 Meter Run, Then Athlete 2 Completes A 400 Meter Run. Athlete 1 Then Completes 30 KB Swings, Then Athlete 2 Completes 30 KB Swings. Continue This Sequence For All 3 Rounds. 


3 Rounds For Time:

400 Meter Run

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

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

15/12 Calorie Assault Bike *Reset Monitor

15/12 Calorie Row *Reset Monitor

FRIDAY 10.19.18

Strength

Tempo Strict Press

*4 Second Eccentric

5x5 Increasing Weight


AMRAP In 15 Minutes (Ladder Style):


Single Arm DB Push Press (45,30) RX+(50,35)

Hang Squat Clean (135,95) RX+(155,105)

Pull Up RX+(Chest To Bar)


*Perform 2 Reps Of Each, Then 4, Then 6...Etc.

DB Push Press Reps Are To Be Performed On EACH Arm. 


THURSDAY 10.18.18

Core

3 Rounds

:45 On/:15 Off For Each:

Hollow Body Plank Hip Dips

Hollow Body Flutter Kicks

V Ups

Med Ball Russian Twists (20,14)


5 Rounds:

AMRAP In 3 Minutes:

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

12 Burpees *Full Extension 

MAX Box Jump Overs (24,20)


-Rest 90 Seconds After Each Round-


*Score Is Total Completed Box Jump Overs. 

WEDNESDAY 10.17.18

Strength 

Romanian Deadlift 

6x6@55-60% Of 1RM Conventional Deadlift 


AMRAP In 13 Minutes:

10-9-8-7-6-5-4-3-2-1

Alternating Front Rack Reverse Lunges (95,65) RX+(115,80)

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

Toes To Bar


*Score Is Total Reps Completed. 

*Lunge Reps Are To Be Performed On EACH LEG. 

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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