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 9.30.19

Strength

Back Squat

3x3@90% Of 1RM

5 Rounds For Time:

10 Chest To Bar Pull-Ups RX+(4 Bar Muscle Up)

12 Front Squat (135,95) RX+(165,115)

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

Buy Out: 800 Meter Run

THURSDAY 9.29.19

Strength 

Every Minute On The Minute For 10 Minutes:

2 Hang Power Clean + 2 Split Jerk

*As Heavy As Possible For All Ten Minutes, Focusing On Technique. 


AMRAP In 12 Minutes:

8 Strict Hand Stand Push Up (Abmat+15’s)

2 Rope Climbs (RX+ 3 Rope Climbs) 

20 Russian KB Swing (70,53)

60 Double Unders

Core

5 Rounds:

10 Hollow Rocks

10 V Ups

10 Tuck Ups

10 Second Hollow Hold

1 Minute Rest

WEDNESDAY 8.28.19

Strength 

3 Sets:

20 Alternating Barbell Box Step Up (24”,20”) (95,65) RX+(115,80)

24 DB Walking Lunges (45’s,30’s) RX+(50’s,35’s)

30 Jump Lunges 

3 Rounds For Time:

20/16 Calorie Row *Reset

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

15 Box Jumps (24,20) RX+(30,24)

TUESDAY 8.27.19

Strength 

3 Sets:

12 Strict Ring Dip (RX+ Weighted)

15 Barbell Bent Over Row

12 Strict Push Ups (RX+ Tempo Push Ups)

15 DB Bent Over Reverse Fly


*Tempo Push Ups: Pause For 3 Seconds Half Way Down AND At The Bottom Of Push Up. Then As Fast As Possible On The Way Up. 

3 Rounds For Time:

400 Meter Run

24 DB Single Arm Hang Power Clean & Jerk (45,30) RX+(50,35) (12 Each Arm)

20 Toes To Bar

MONDAY 8.26.19

Strength 

Pause Front Squat

5x5 Increasing Weight 

*3 Second Pause At The Bottom Of Squat. 

AMRAP In 13 Minutes:

10 Lateral Bar Hop Burpees

15 Deadlifts 

15 Back Squats (135,95) RX+(155,105)*From The Ground

15/12 Calorie Assault Bike *Reset

SATURDAY 8.24.19

Teams Of Two. One Athlete Works At A Time. 

2 Rounds For Time:

50 Hang Squat Cleans (105,75) RX+(115,80)

200 Meter Run Together 

50 Synchronized Hand Release Push Ups

200 Meter Run Together 

50 Pull Ups RX+(Chest To Bar)

200 Meter Run Together 

50 Box Jump Overs (30,24)

200 Meter Run Together 

50/45/40 Calorie Assault Bike

FRIDAY 8.23.19

“Diane”

For Time (8 Minute Cap):

21-15-9

Deadlift (225,155)

Hand Stand Push Up (Abmat+15’s)


*At Minute 18, Begin:

For Time:

500/400 Meter Row *Reset

25 Overhead Squat (95,65) RX+(115,80)

400/320 Meter Row *Reset

20 Overhead Squats (95,65) RX+(115,80)

300/240 Meter Row *Reset

15 Overhead Squats (95,65) RX+(115,80)

THURSDAY 8.22.19

Core

For Time:

50-40-30-20-10 Abmat Sit Up

30-25-20-15-10 Toes To Bar

*Perform 50 Abmat Sit Ups, Then 30 Toes To Bar, Then 40 Abmat Sit Ups, Then 25 Toes To Bar...Etc. 

5 Rounds For Time: 

50 Double Unders 

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

20 KB Goblet Reverse Lunges (53,35) RX+(70,53)

TUESDAY 8.20.19

Gymnastics 

For Time:

21-15-9-15-21

Pull Ups RX+(Chest To Bar)

Ring Dips

Step Down Box Jumps (24,20)

AMRAP In 12 Minutes:

15/12 Calorie Assault Bike *Reset

15 KB Swing (53,35) RX+(70,53)

3 Rope Climb

*Score Both Workouts Individually.

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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