CrossFit Soul Miami

WODs

Mile Run, Dead Lift, Hollow Body Rock

SKILL;
Running Tech. Intervals then 1mile TT

TRAINING;
BEGINNER
Deadlift 5×10

ADVANCED and INTERMEDIATE
Deadlift Build Up to Heavy Single

ACCESSORY;
BEGINNER, Hollow Body Rock 3×20 and Leg Raises 3×15
INTERMEDIATE, Hollow Body Rock 4×15 and GHD Sit Up 3×15
ADVANCED, Hollow Body Rock 4×20 and GHD Sit Up 3×15…

Kipping Pull Ups, Double Unders

WEIGHTLIFTING;
BEGINNER, OHS Practice
INTERMEDIATE, Snatch, Heavy Single in 30m
ADVANCED, Snatch, Heavy Single in 30m

CONDITIONING;
BEGINNER
AMRAP 15
5 Feet Elevated Ring Rows
10 Single Arm DB Press, each arm
12 Lateral Parallette Jump

INTERMEDIATE
6RFT (15m cap)
10/7 Kipping Pull Ups
25 Double Unders or Double Under Attempts

ADVANCED
10RFT (15m cap)
10/7 Kipping Pull Ups
25 …

Lunges, Dubs, Push Ups

Friday
WARM UP; Hip/Squat Mobility/Injury Prevention Warm Up

WEIGHTLIFTING;
BEGINNER, Press 5×5
INTERMEIDATE/ADVANCED, Push Press, 5@60%, 5@70%, 3@80%, 3×3@90%

CONDITIONING;
BEGINNER
4x3m of
30 Lunges, each side
20 Lateral Jumps over Parallette
Max Push Ups
2m Rest

INTERMEDIATE
4x3m of
30 Lunges, each side
20 Lateral Jumps over Parallette
Max Hand/Bumper Plate, Alternating Push Ups, each rep = 1…

Toes to Rings, Burpees, Dead Lifts, Double Unders

Thursday
WEIGHTLIFTING;
BEGINNER, OHS Practice from Rack
INTERMEDIATE, High Hang Power Snatch + OHS Practice
ADVANCED, High Hang Power Snatch + OHS 3+3@50%, 3+3@60%, 3+3@70%, 3×1+3@80%

CONDITIONING;
BEGINNER
AMRAP 12
20 Russian Swings (Coaches Choice)
50 Singles or 20 Double Under Attempts
:10 Plank Hold

INTERMEDIATE
AMRAP 12
8 Deadlift (205/145)
20 Double Unders, NO ATTEMPTS ONLY GOOD REPS …

Rope Climb, 400m Run, DeadLift

Wednesday
WARM UP; Shoulder, Lateral Raise, Bicep Curl, Scapular Retractions

CONDITIONING;
BEGINNER
Teams of 2
200m Farmers Carry Each, Together (Coaches Choice)
1000m Row Total, One at a Time
75 DB Thrusters Total
30 Burpees each

INTERMEDIATE
Teams of 2
200m Farmers Carry Each, Together (Coaches Choice)
1000m Row Total, One at a Time
75 DB Thrusters Total
30 Burpees …

Push Press, Box Jump

Monday
WEIGHTLIFTING;
BEGINNER, Front Squat + Push Press Practice
INTERMEDIATE, Power Clean + Jerk Practice
ADVANCED, FS + Jerk from rack, Build up to a Heavy 3 FS + 1 Jk

CONDITIONING;
21-15-9
DB Push Press (Coaches Choice)
Standard Box Jump (Coaches Choice)

INTERMEDIATE
21-15-9
Push Press (95/65)
Standard Box Jump (24/20)

ADVANCED
21-15-9
Push Press (115/75)
Standard Box …

Calorie Row, Wall Ball Shot, Bar Muscle Up

WARM UP; Hip/Squat Mobility/Injury Prevention Warm Up

WEIGHTLIFTING;
BEGINNER, Squat 5×10
INTERMEDIATE/ADVANCED, Pause Squat 5@60%, 5x@70%, 3×3@80%, 2×3@85%

CONDITIONING;
BEGINNER
4 sets of
3m of max Wall Ball Shot
2m of max Burpees
1m of max Calories on Rower
2m of Rest

INTERMEDIATE
4 sets of
3m of max Calories on Rower
2m of max Wall Ball Shot…

HSPU, Box Jumps, Dead Lifts

WARM UP; Lateral Raise, Bicep Curl, Scapular Retractions

WEIGHTLIFTING;
BEGINNER, 5×5 Strict Press
INTERMEDIATE/ADVANCED, Push Press, 5@60%, 5@70%, 3@80%, 2×3@90%

CONDITIONING;
BEGINNER
AMRAP 10
8 Deadlift (Coaches Choice)
12 Close Grip Push Up
Ladder of :10 Plank Hold

INTERMEDIATE
AMRAP 10
3 HSPU or 12 Close Grip Push Ups
14 Box Jumps (24/20)
10 Deadlifts (225/155)

ADVANCED
AMRAP 10…

Run, Knees to Elbow, Dubs, KB Swings

WEIGHTLIFTING; (30m)
BEGINNER, OHS Practice from Rack
INTERMEDIATE, High Hang Power Snatch + OHS Practice
ADVANCED, High Hang Power Snatch + OHS 3+3@50%, 3+3@60%, 3+3@70%, 3×1+3@80%

CONDITIONING;
BEGINNER
400m Run
Then 3 Sets of
12 Tuck Crunches
75 Singles
21 DB Push Press (30/20)
400m Run
For Time

INTERMEDIATE
1 Mile Run
Then 4 Sets of
10 Knees to Elbow …

Power Clean, Ring Dip, Hollow Body Rock

SKILL;
BEGINNER, Review Hollow Body Position + Head Stand Practice + L Sit Practice
INTERMEDIATE, L Sit 5x:15 + Skin The Cat
ADVANCED, Ring L Sit 5x:15 + Front Lever Progressions

CONDITIONING;
BEGINNER
21-15-9
KB Swing (Coaches Choice)
Box Jump (Coaches Choice)

INTERMEDIATE
“Elizabeth”
21-15-9
Power Clean (115/75)
Ring Dip with Small Band, Stationary Dip or Close Grip Push …

More WODS →

Blog

Oly Programming 5/6 – 5/11

Monday:
Snatch: 60% 2×3, 70% 2×3, 75% 1×2, 80% 1×2, 85% 2×2
Clean and Jerk: 70% 2×2, 75% 1×2, 80% 1×2, 85% 3×1
Back Squat: 75% 1×3, 80% 1×3, 85% 1×3, 90% 3×1
Snatch Pull: 90% 2×3, 100% 3×2

Tuesday:
Hang Snatch – 60% 2×3, 70% 2×3, 75% 1×2, 80% 1×2, 85% 3×1
Clean & Power Jerk – 70% 3×2, …

Oly Lifting 4/29 – 5/4

Monday:
snatch – 60% 2×3, 70% 2×3, 80% 1×2, 85% 3×2
clean and jerk – 70% 2×2, 75% 1×2, 80% 1×2, 85% 3×1
Back squat – 75% 1×3, 80% 1×3, 85% 1×3, 90% 3×2
Snatch Pull – 90% 2×3, 95% 1×3, 100% 3×2

Tuesday:
Snatch off the low blocks – 60% 2×3, 70% 2×3, 75% 1×3, 80% 4×3
Behind the …

Athlete of the Month – May 2013

This month we want to congratulate Hugh Martin for being voted our Athlete of the Month! Hugh has been with us since November of last year. Since the beginning, he has dedicated himself to working on his weaknesses and improving his strengths. Be it Mobility, Yoga, Nutrition Challenges, CrossFit or Olympic Lifting, Hugh has come to every class and seminar …

4/22 – 4/28 OLY Programming

Monday:
Snatch: 60% 2×3, 70% 2×3, 75% 1×2, 80% 1×2, 85% 1×2, 90% 2×1
Clean & Jerk: 70% 2×3, 75% 1×2, 80% 1×2, 85% 3×1
Back Squats: 75% 1×3, 80% 1×3, 85% 1×3, 90% 3×2

Tuesday:
Snatch off the low blocks: 60% 2×3, 70% 2×3, 75% 1×3, 80% 3×3
Clean off the Blocks: 60% 2×3, 70% 1×3, 75% 1×3, 80% …

Sunday, April 28th from 9am-3pm

CrossFit 305 vs CrossFit A1A vs CrossFit Soul in a battle to the Death….

Winners get glory, recognition and free gym dues!

ROUND 2!!!

Best Dressed wins a $15 cooler credit
Spirit of the Triangle wins 3 1-1 sessions with the trainer of your choice.…

OLY Programming 4/15 – 4/20

Monday:
Snatch: 60% 2×3, 70% 2×3, 75% 1×3, 80% 1×3, 85% 3×1
Clean & Jerk: 60% 1×3, 70% 1×3, 75% 1×2, 80% 3×2
Back Squats: 75% 1×3, 80% 1×3, 85% 1×3, 90% 3×2
Clean Pull: 90% 1×3, 95% 1×3, 100% 3×3

Tuesday:
Hang Snatch: 60% 2×3, 70% 1×3, 75% 1×3, 80% 1×2, 85% 3×1
Clean off the Blocks: 60% 2×3, …

USAW Level 1 Sport Performance Course – June 15-16, 2013

An introduction to Olympic Style Weightlifting. CLICK HERE to Register for the course. Registration Fee – $495 – includes:

Course registration and materials (The course manual and video will be emailed within a week of registering.)

One (1) year of USA Weightlifting membership

Note: Travel, hotel and meals are not included in registration fee.

Upon successful passing of the course, …

Oly Lifting 4/1 – 4/6

Monday:

above the knee Hang snatch
50% 2×4, 60% 2×4, 70% 2×3, 80% 4×3

Power clean push press
70% 2×4, 80% 1×4, 85% 4×4

Back squat
80% 2×6, 90% 4×4

Clean Pulls
100% 2×3, 110% 1×3, 115% 3×3

Tuesday:

Power Snatch
70% 2×3, 75% 1×3, 80% 1×3, 85% 3×3

Power Clean & Push Press
70% 2×3, 75% 1×3, 80% 1×3, …

Athlete of the Month – April 2013

This month we want to recognize Sofia Forteza as our athlete of the month! Sofia started with us out of somewhat necessity, in order to keep her bones strong and healthy. Exercising for health though, and committing in the way Sofia has are totally different! Since she started, Sofia has been extremely consistent with her attendance, and has even signed …

Shark Valley Field Trip – March 17, 2013

Come join us for CrossFit Soul’s next field trip! We will be heading out at 8am to Shark Valley to enjoy a day on our bikes! Anyone is welcome to attend. Bike rentals are available for $8 for the day, or you can bring your own. Please RSVP to monik@crossfitsoulmiami.com if you …