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 5.20.19

Back Squat

Establish 3RM

5x3 Increasing Weight 


RX+

AMRAP In 11 Minutes:

12 Thrusters (105,70)

8 Box Jump Overs (30,24)

4 Bar Muscle Ups


RX

AMRAP In 11 Minutes:

12 Thrusters (95,65)

8 Box Jump Overs (30,24)

8 Pull Ups

SATURDAY 5.18.19

For Time:

3 Rounds:

30 Power Snatch (95,65) RX+(105,70)

30 Alternating Barbell Reverse Lunges (95,65) RX+(105,70)

40/36/32 Calorie Assault Bike *Reset

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

30 Burpees


Buy Out: 400 Meter Run Together 

FRIDAY 5.17.19

“Half Murph”

For Time:

800 Meter Run

50 Pull Ups

100 Push Ups

150 Air Squats

800 Meter Run

*Wear Weighted Vest (20,14) If Possible. 


Core

100 Abmat Sit Ups

80 Medball Russian Twists (20,14) 

60 Hollow Body Flutter Kicks EACH Side

40 Bicycle Crunches EACH Side

20 V Up + Tuck Up Combo

THURSDAY 5.16.19

Strength

4 Sets: 

8 Strict Hand Stand Push Up (Add Deficit If Possible)

12 Ring Rows 

16 DB Bent Over Reverse Fly


AMRAP In 12 Minutes:

20 Russian KB Swing (70,53)

15 Box Jump (24,20) *Full Extension

10 Push Press (115,80) RX+(135,95)

3 Rope Climbs

TUESDAY 5.14.19

Strength 

4 Rounds:

12 Barbell Floor Press (As Heavy As Possible)

15 DB Bent Over Row (45,30) RX+(50,35)

*DB In Each Hand


5 Rounds For Time:

50 Double Unders

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

10 Pull Ups RX+(Chest To Bar)

10 Lateral Bar Hop Burpee *Two Foot Takeoff

MONDAY 5.13.19

Strength

DB/KB Bulgarian Split Squat

3x12 Each Leg (45,30) RX+(53,35)

Then,

DB/KB Walking Lunge (45,30) RX+(53,35)

3x20 


AMRAP In 10 Minutes:

Buy In: 50/40 Calorie Assault Bike

10 Deadlifts (225,160) RX+(245,170)

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


*RX And RX+ Must Be Performed On Both Workouts In Order To Compete For A “Score To Beat”. 

SATURDAY 5.11.19

Teams Of Two. One Athlete Works At A Time. 


AMRAP In 35 Minutes: 

40/36/32 Calorie Row *Reset

300 Meter Run Together

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

30 Lateral Bar Hop Burpee *Two Foot Takeoff

40 American KB Swings (53,35) RX+(70,53)

30 Box Jump Overs (24,20)

FRIDAY 5.10.19

Strength 

Back Squat

5x2 Increasing Weight

*Begin First Set At 85% Of 1RM. Increase From There. 


AMRAP In 3 Minutes:

9 Thruster (135,95)

9 Pull Ups 

-Rest 2 Minutes- 

AMRAP In 3 Minutes:

12 Thruster (115,80) 

12 Pull Ups

-Rest 2 Minutes- 

AMRAP In 3 Minutes:

15 Thruster (95,65)

15 Pull Up


*Score Is Total Reps Completed.

THURSDAY 5.9.19

Strength

EMOM x 10

3 Power Snatch (Touch & Go)

*Same Weight, As Heavy As Possible For All 10 Minutes.


For Time:

25-20-15-20-25

Hand Release Push Ups

KB Sumo Deadlift High Pull (70,53)

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

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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