CrossFit Soul Miami

Skill/Weightlifting: Hang Power Snatch
Advanced; 3×3@60%, 3×2@70%, 3×1@80%
**Beginners-Intermediate; Power Snatch, Technique work with coach

Conditioning:
KB Snatch (53/35) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Burpees 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

Accessory:
Beginners; 5xMax Plank Holds
Advanced; 5xMax L Pull Up Hold

Weightlifting: Bench Press @ 50-50%
5×10 EMOM

Conditioning:
“Elizabethish”
21-15-9
Ring Dips
*5 Full Cleans in between each set of dips (205/155)
Rest 3 Min, then 3 Min Max Push ups

Accessory:
Ab Wheel 3×10
Adv; Weighted GHD Sit ups  3×10

Skill Work:
2 gymnastic progression stations, 10 min each w/2 min rest
*Hand Stands (head stands, kip, Limited ROM, Full ROM, walking)
*Pull Ups (Ring Rows, kip, strict, muscle up, weighted)

Conditioning:
Buy In/Cash Out 200m Farmers Carry (for advanced KB’s for beg-int DB’s)
3RDS
24 Lateral Jumps (over paralette)
16 Push Press w/ whatever you did Farmers Carry with, yes even KB’s
32 Sit Ups

Today we test to see who will be considered L1, L2, L3 in our classes. These benchmarks are designed to help you set goals and continue to challenge yourselves! Test days will ONLY be held once a month, you cannot test these skills or lifts at any other time during the month. If you do not meet all of the criteria, keep working hard and you will get a chance to try again next month! Keep in mind, not everyone is suitable to meet these goals or take these classes. Depending on your physical limitations, some of you should not be trying to match these numbers or times. You know your body best! While setting goals is great, they need to be safe and realistic for YOU! We can help guide you if you have any questions or concerns. Now go kick some ass

Level 2 Requirements

MEN:Weightlifting: 1+ ¾ Body weight Deadlift, ¾ Body weight Strict Press, Body weight Power Clean, 1+ ½ Body weight Back Squat, ¾ Body weight Snatch, Body weight Bench, ¾ Body weight Overhead Squat

Body Weight Movements: 15 Unbroken Kipping Pull Ups, 5 Unbroken Strict Pull Ups, 10 Unbroken Ring Dips, 3 Muscle Ups, 5 Unbroken Strict Handstand Push ups, 10 Unbroken Toes to Bar, 400m Run in 1:40, 7:10 Mile, 500m Row 1:50

WOMEN: Weightlifting: 1+ ½ Body weight Deadlift, 1/2 Body weight Strict Press, Body weight Power Clean, 1+ 1/4 Body weight Back Squat, ¾ Body weight Snatch, 3/4 Body weight Bench, ¾ Body weight Overhead Squat

Body Weight Movements: 15 Unbroken Kipping Pull Ups, 3 Unbroken Strict Pull Ups, 5 Unbroken Ring Dips, 5 Unbroken Handstand Push ups, 10 Unbroken Toes to Bar, 1:40 400m Run, 7:20 Mile, 500m Row 2:00

Level 3 Requirements

MEN: Weightlifting: 2x Body weight Deadlift, Body weight Strict Press, Body weight+ ¼ Power Clean, 2x Body weight Squat, Body weight Snatch, 1+ ¼ Body weight Bench, Body weight Overhead Squat

Body Weight Movements: 30 Unbroken Kipping Pull Ups, 12 Unbroken Strict Pull Ups, 15 Unbroken Ring Dips, 5 Unbroken Muscle Ups, 10 Unbroken Strict Handstand Push ups, 20 Unbroken Toes to Bar, 1:25 400m Run, 6:30 Mile, 500m Row 1:35

WOMEN:Weightlifting: 1+ ¾ Body weight Deadlift, 3/4 Body weight Strict Press, Body weight + ¼ Power Clean, 1 1/2 Body weight Squat, Body weight Snatch, Body weight Bench, Body weight Overhead Squat

Body Weight Movement: 30 Unbroken Kipping Pull Ups, 6 Unbroken Strict Pull Ups, 10 Unbroken Ring Dips, 1 Muscle Up, 10 Unbroken Handstand Push ups, 20 Unbroken Toes to Bar, 1:30 400m Run, 7:00

*** These are the minimum requirements to take the advanced classes. You are allowed 3 attempts at each movement on test days. You will also be allowed to enter the class if you pass all but 2 movements. Our regular CrossFit programming and schedule WILL NOT be changing because of these classes. You will still have plenty of opportunity to work on all of these skills and reach new goals in Level 1!!

Skill Work: Work on your GOAT for 15 Min

Weightlifting: 12x Every Minute on the Minute
3 Power Cleans (205/135)
9 Box Jumps  (24″/20″)

Endurance:
3x 500m Row with Equal Rest

Weightlifting: Power Snatch
Beginner/Intermediate; Technique Work
Advanced; 3×3 80%, 3×2 90%, 3×1 100%

Conditioning – 5x 3 Min AMRAP:
5 Power Cleans  (135/95)
7 Toes to Bar
9 Air Squats

Rest 1 Min between Rounds. Score is total Rounds

Skill Work: 8 Min Each Station
Pull ups (Kipping, Strict, Butterfly)
Handstands (Handstand Push ups, Freestanding Handstand, Handstand Walk)

Metcon:
Buy In/Cash Out 5 Muscle Ups or 20 Kipping Pull Ups
Then 2 Rds of
800m Run
20 Box Jumps  (24″/20″)
10 Handstand Push Up (20 push up scale)
30 Kettlebell Sumo Deadlift Hight Pull (35/26)

Accessory:
Sled Pull, Push Prowler 50 Yardsx4 LIGHT with about 90 seconds in bt each set.
Advanced; Prowler and Reverse Hyper 3×10 HEAVY

Tuesday
Muscle Snatch
50% 2×3, 60% 4×3
Clean
70% 2×3, 80% 5×3
Clean Pull
100% 2×3, 110% 3×3

Wednesday
Snatch
60% 2×3, 70% 1×3, 80% 1×3, 85% 3×2
Clean + Jerk
60% 2×2, 70% 1×3, 80% 3×2
Back Squat
70% 2×3, 80% 3×2, 85% 5×3

Thursday
Power Snatch
50% 2×3, 60% 1×3, 65% 4×3
Power Clean + Push Press
60% 2×3, 70% 1×3, 80% 4×3

Friday
Snatch
50% 2×3, 60% 1×3, 70% 3×2
Clean + Jerk

60% 2×2, 70% 1×3, 75% 1×3, 80% 3×2

Saturday
Snatch
50% 2×3, 60% 1×3, 70% 1×3, 75% 3×2
Clean + Jerk
60% 2×2, 70% 1×3, 75% 1×3, 80% 3×2
Squat
70% 1×3, 80% 1×5, 85% 3×2

Weightlifting:

Deadlift Test – 1RM
Beginners – 5×5

Conditioning:
3 Rounds, 3 Sets with 2 Min Rest in between:
2 Front Squats (80% of max)
10 KB Swings (70/53)
1 Rope Climb
Rest 2 min

OR
4 Rounds For Time:
20 Overhead Lunge (in place) (45/25)
20 Russian Swings (53/35)
20 Push Ups

Accessory:
Beginners-Int, Glute Ham Raises with Partners 3×5, Side Planks 3x:60 each
Advanced, Glute Ham Raises 3×6, Sled Push 25yardsx5 HEAVY, Reverse Hyper 3×10 HEAVY

Competition WOD – 4 Rounds:

10 Dumbbell Snatches (5 each arm, 100/70)
60m Sprint

Fun Accessory Stuff at the Track:
Stadium Run

Handstand Walk Race

Long Jump Competition

Weightlifting:
Dynamic Effort Good Morning
Beginners; 10×5
Advanced; 10x5x:60@50-60%

Conditioning – 7 rounds for time of:
7 Burpees
7 Box Jumps
7 Dumbbell Ground to Overhead
(You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.)

Accessory:
Sled Pull, 25 Yards x 4 HEAVY, Drag + Pull each set (parking lot distance on side walk)
Advanced; Sled Pull and Reverse Hyper 3×10 HEAVY

Skill/Weightlifting: Power Snatch + OHS
Beginners-Intermediate; Technique work with coach
Advanced; 3×1+2@80%, 1×1+2@90%

Conditioning:
Run 400×6 w/ equal rest

Accessory:
5×10 Kipping Toes to Bar or V Ups, 3×15 Hollow Rocks

Monday-
Snatch
60% 2×3, 70% 1×3, 75% 1×3, 80% 1×3, 85% 3×2
Clean Pull
80% 2×3, 90% 2×3, 100% 3×2
Squat
70% 2×3, 80% 2×3, 85% 4×3

Tuesday
Hang Snatch
60% 2×3, 70% 1×3, 75% 1×3
Power Clean + Jerk
60% 2×3, 75% 1×3, 80% 3×2
Front Squat
60% 2×3, 70% 4×3

Wednesday
Snatch
60% 2×3, 70% 1×3, 75% 1×3, 80% 1×3, 85% 1×3, 90% 3×2
Clean + Jerk
70% 1×3, 80% 1×3, 85% 3×2
Squat
70% 1×3, 80% 1×3, 85% 1×3, 90% 3×2
Snatch Pull
90% 2×3, 100% 3×2

Thursday
Power Snatch
50% 2×3, 60% 1×3, 70% 4×3
Back Jerk
60% 2×3, 70% 4×3

Friday
Snatch
50% 2×3, 60% 1×3, 70% 1×3, 75% 1×3, 80% 3×2
Clean + Jerk
60% 2×2, 70% 1×2, 80% 1×2, 85% 1×2, 90% 3×1
Squat
70% 2×3, 80% 1×3, 85% 4×3

Saturday
Hang Snatch
60% 1×3, 70% 1×3, 75% 1×3, 80% 3×2
Clean Pull
90% 2×3, 100% 3×2

Weightlifting: Strict Press Test (Leading up to starting 5-3-1)
Beginners-Intermediate, 5×3

Conditioning – 4, 3 Minute Sets of:
5 Power Clean + Push Press (95/65)
10 Wall Ball Shots (20/14)
Max Pull Ups (Ring Row scale)
1min rest in bt each set
*score is pull ups completed

Accessory:
Beginners; Bent Over Row 5×3 HEAVY, Strict Pull Ups or RR 3×10
Advanced; Same + Strict Ring Dips 3×10

Skill Work: Pick a weakness – Headstand/Handstand Push up, Kipping Pull ups, Strict Ring Dips
*Spend 25 Min working on these skills

Not For Time – 4 Rounds:
5 Barbell Wipers (Barbell locked overhead in floor press)
10 Ab Wheel w/ Same Bar
10 Weighted Abmat Sit ups
Max Plank Hold

Conditioning:
1k Row Time Trial