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.
Teams of two. One athlete works at a time.
For time:
2000/1700/1400 Meter row
90 Front rack reverse lunge (95,65) RX+(115,80)
80 Toes to bar
40 Single arm DB devil press (50,30) RX+(55,35)
1500/1350/1200 Meter row
70 Front rack reverse lunge (95,65) RX+(115,80)
60 Toes to bar
30 Single arm DB devil press (50,30) RX+(55,35)
1000/900/800 Meter row
50 Front rack reverse lunge (95,65) RX+(115,80)
40 Toes to bar
20 Single arm DB devil press (50,30) RX+(55,35)
*Reset monitor
Strength
Thruster (from rack)
Work up to heavy single
For time:
50/40 Calorie bike
Then,
4 rounds:
200 Meter run
10 Hang squat clean thruster (135,95) RX+(155,105)
10 Burpee box jump (24,20)
Then,
50/40 Calorie bike
Strength
3-4 sets:
12-15 Ring dip
10-12 Alternating pistol
5 rounds for time:
60 Double under
15 Deadlift (165,115) RX+(185,130)
12 DB step over (50,30) RX+(55,35) (24”,20”)
15 Pull up RX+(chest to bar)
Strength
Barbell bent over row
4x12-15 increasing
For time:
1000 Meter run
50 Wall ball (20,14) RX+(25,20)
50 American KB swing (53,35) RX+(70,53)
800 Meter run
40 Wall ball (20,14) RX+(25,20)
40 American KB swing (53,35) RX+(70,53)
600 Meter run
30 Wall ball (20,14) RX+(25,20)
30 American KB swing (53,35) RX+(70,53)
400 Meter run
20 Wall ball (20,14) RX+(25,20)
20 American KB swing (53,35) RX+(70,53)
200 Meter run
10 Wall ball (20,14) RX+(25,20)
10 American KB swing (53,35) RX+(70,53)
Strength
Bench press (1&1/4 rep)
4x6-8 increasing
*Add a quarter rep to the bottom of the press
AMRAP in 15:00 (ladder style):
5/4 Calorie row
4 Burpee over rower
4 Toes to bar
10/8 Calorie row
8 Burpee over rower
8 Toes to bar
15/12 Calorie row
12 Burpee over rower
12 Toes to bar
…etc.
*Two foot takeoff
*Reset monitor
Core
2-3 sets:
20 Abmat sit up
20 Hollow rock
Strength
Squat clean
Work up to heavy single
For time:
20/16 Calorie bike
20 Clean & jerk (95,65) RX+(115,80)
25 Front squat (95,65) RX+(115,80)
20/16 Calorie bike
15 Clean & jerk (115,80) RX+(135,95)
20 Front squat (115,80) RX+(135,95)
20/16 Calorie bike
10 Clean & jerk (135,95) RX+(155,105)
15 Front squat (135,95) RX+(155,105)
*Reset Monitor.
*Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.
Teams of two. One athlete works at a time.
5 rounds for time:
400 Meter run together
40/36/32 Calorie row
40 Plate ground to overhead (45,35) RX+(65,45)
40 Hand release push up
40 Dual DB reverse lunge (50,30) RX+(55,35)
*Reset monitor
Strength
Front squat
Work up to heavy set of 5
5 rounds:
With 3:00 on the clock, perform:
12/9 Calorie bike
20 Wall ball (20,14) RX+(25,20)
Max Dual DB devil press (50,30) RX+(55,35)
*Rest 2:00 after each round.
*Score is total devil press performed between all
5 rounds.
*Reset monitor.
Strength
Single arm DB/KB row
4x12-15 each arm
AMRAP in 15:00 (ladder style):
10 Double under
5 Toes to bar
5 Box jump (24,20)
1 Wall walk
20 Double under
10 Toes to bar
10 Box jump (24,20)
2 Wall walk
30 Double under
15 Toes to bar
15 Box jump (24,20)
3 Wall walk
…etc.
Core
2-3 sets:
15 Weighted anchored abmat sit up
:60 Weighted plank (45,35) RX+(65,45)
Strength
Hang power snatch + power snatch (touch & go) + 2 overhead squat
5 sets increasing
For time:
50 Deadlift (185,130) RX+(205,145)
30/24 Calorie row
50 Thruster (95,65) RX+(105,70)
30/24 Calorie row
50 Hang power snatch (75,55) RX+(95,65)
30/24 Calorie row
*Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.
*Reset monitor.