CrossFit Soul Miami

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

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 UB Double Unders

ACCESSORY; 
BEGINNER, Squat 5×10
INTERMEDIATE, Squat 1×10@60%, 1×8@65%, 1×8@70%, 1×8@75%
ADVANCED, Squat 1×10@60%, 1×8@65%, 1×8@70%, 1×8@75%

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
2m Rest

ADVANCED
4x3m of
30 Lunges, total
20 UB Dubz
Max Chest Slapping Push Ups
2m Rest

ACCESSORY; 
BEGINNER, Front Squat 3×10
INTERMEDIATE/ADVANCED, Front Squat 1×5@60%, 3×5@70%

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 COUNT TODAY!

ADVANCED
AMRAP 12
15 Toes to Rings
15 Burpees

ACCESSORY; 
BEGINNER, Bent Over Row 3×10
INTERMEDIATE, Wt Hip Extension 3×10, Chin Up Negatives 4×5@:02-:05
ADVANCED, Pendlay Row w/ Pause 5×3 @100% of Sn

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 each

ADVANCED
5RFT
2 Rope Climbs
400m Run (200m x2)
6 Deadlift (305/215)

ACCESSORY; 
BEGINNER, Hip Extension 3×10, Push Ups with feet elevated if possible 3×10
INTERMEDIATE, Bench Press 5×5
ADVANCED, Reverse Hyper 3×10, Floor Press 3×10

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 Jump (24/20)

ACCESSORY; 
BEGINNER, Squat 3×10
INTERMEDIATE/ADVANCED, Squat 2×8@70%, 1×6@75%, 1×4@80%

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
1m of max Burpees
2m of Rest

ADVANCED
4 sets of
3m of max Calories on Rower
2m of max Wall Ball Shot
1m of max Bar Muscle Up
2m of Rest

ACCESSORY; 
BEGINNER, Wt Sit Up 3×15
INTERMEDIATE, Wt Sit Up 3×15 and Hip Extension 3×10
ADVANCED, Stationary Barbell Lunge HEAVY 3×10, Reverse Hyper 3×10

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
6 HSPU
14 Box Jumps (24/20)
10 Deadlifts (225/155)

ACCESSORY; 
BEGINNER, Bent Over Row 3×10
INTERMEDIATE, Chin Up Negatives 4×5@:02-:05
ADVANCED, Pendlay Row w/ Pause 5×3 @100% of Sn

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 or Hanging Leg Raises
30 UB Double Unders/Double Under Attempts
20 UB KB Swings (53/35)
For Time

ADVANCED
1 Mile Run
Then 4 Sets of
10 Knees to Elbow
30 UB Double Unders
20 UB KB Swings (70/53)
For Time

ACCESSORY;
BEGINNER, Hip Extension 3×10
INTERMEDIATE/ADVANCED, Front Squat 1×5@60%, 1×5@65%, 2×5@70%

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 Up

INTERMEDIATE/ADVANCED
“Elizabeth”
21-15-9
Power Clean (135/95)
Ring Dip

ACCESSORY; 
BEGINNER, Hollow Body Rock 3×15
INTERMEDIATE, Plank Hold 5x:30 and GHD Sit Up 3×15
ADVANCED, Dragon Flag 4×5 and GHD Sit Up 3×15

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

CONDITIONING; 
BEGINNER
5RFT
10 Ring Rows, feet elevated if possible
12 Front Squats (65/45)
200m Row

INTERMEDIATE
4RFT
12 Kipping Pull Ups
10 Front Squat (115/75)

ADVANCED
4RFT
15 Kipping Pull Ups
10 Back Squat @ 55-65%

ACCESSORY; 
BEGINNER, Floor Press 3×10 and RDL 3×10
INTERMEDIATE, Floor Press 3×10 and Good Morning 3×10
ADVANCED, Glute Ham Raise 5×6 and Bench Press 3RM

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

WEIGHTLIFTING; (30m)
BEGINNER, Box Squat 5×10
INTERMEIDATE/ADVANCED, Pause Squat 5@60%, 5x@70%, 3×5@80%

CONDITIONING; 
AMRAP 20
20 Russian KB Swings (35/26)
12 Step Down Box Jumps (Coaches Choice)
15 Ring Rows (feet raised on bumper plates if possible)

INTERMEDIATE
On a 5m clock, complete
20 Russian KB Swing (55/35)
20 Lunges
Max Toes to Bar/Knees to Elbow or Hanging Leg Raises
5 sets, no rest in bt sets
Score is max reps

ADVANCED
On a 5m clock, complete
20 Russian KB Swing (70/55)
20 Lunges
Max Toes To Bar
5 sets, no rest in bt sets
Score is max reps

ACCESSORY; 
BEGINNER, Good Morning 3×10
INTERMEDIATE, Partner Glute Ham Raise 5×5, Good Morning 5×5
ADVANCED, Glute Ham Raise 5×3, Bent Over Row with Pause 5×3@100% of Snatch

WARM UP; Lateral Raise, Bicep Curl, Scapular Retractions

WEIGHTLIFTING; (20m)
BEGINNER, 5×5 Strict Press
INTERMEDIATE/ADVANCED, Push Press 5@65%, 5@75%, 3@80%, 3@85%, 3@90%

CONDITIONING; 
BEGINNER
5 sets of
75 Singles or 30 Double Under Attempts
10 Barbell Bent Over Row (Coaches Choice)
1m Max Wall Ball Shot
No rest in bt sets

INTERMEDIATE
5 sets of
30 Double Unders or Attempts
8 Chin Up w/ :02-:05 negative
1m Max Calories on Rower, then 1m rest

ADVANCED
5 sets of
40 UB Double Unders
10 Strict Ring Dip
1m Max Calories on Rower, then 1m rest

ACCESSORY; 
BEGINNER, Single Arm DB Press 5×10 each side
INTERMEDIATE, Dip 3×10, Hollow Body Rock 3×30
ADVANCED, Floor Press 5×3, Hollow Body Rock 3×30

SKILL;
Pose Running Warm Up, Intervals with Coach

CONDITIONING; 
BEGINNER
400m Run + 600m Row then equal rest of both X3

INTERMEDIATE/ADVANCED
Run, 800m w/ equal rest x2, 200m w/ equal rest x4

ACCESSORY; 
BEGINNER, Back Squat 5×10
INTERMEDIATE/ADVANCED, Front Squat 3×5@70% wk1

SKILL; 
BEGINNER, Review Hollow Body Position + Head Stand Practice
INTERMEDIATE, Handstand Practice + Limited ROM HSPU
ADVANCED, Full ROM HSPU 5×3, keep feet off wall if possible

CONDITIONING; 
BEGINNER
AMRAP 6, rest 2m X2
12 KB Swings (Coaches Choice)
7, 3ft Broad Jump x2
*TOTAL 14m, 12m of work

INTERMEDIATE/ADVANCED
AMRAP 4, rest 2m X3
12 Burpee
7, 6ft Broad Jump x2
*TOTAL 16m, 12m of work

ACCESSORY; 
BEGINNER, Hollow Body Rock 3×20
INTERMEDIATE, L Sit Practice and GHD Sit Up 3×15
ADVANCED, Ring L Sit 4x:30 and GHD Sit Up 3×15