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 While The Other Athlete Rests.
For Time:
80-60-40-20
DB Hang Power Snatch (50,30) RX+(55,35)
Calorie Bike
Thruster (95,65) RX+(105,70)
Burpee Box Jump (24,20)
*Reset Monitor
*Calorie Count For Female/Male Team Is 72-54-36-18.
*Calorie Count For Female/Female Team Is 64-48-32-16.
Strength
Back Squat
Establish Heavy Set Of 5
3 Rounds For Time:
5 Wall Walks
20 Deadlift (185,130) RX+(205,145)
20 Toes To Bar
20 Plate Overhead Reverse Lunges (45,35) RX+(65,45)
20/16 Calorie Row *Reset Monitor
Strength
Strict Press
Establish Heavy Set Of 3
AMRAP In 20:00:
15 DB Single Arm Push Press (50,30) RX+(55,35) (Right Arm)
30 Double Unders
15 DB Single Arm Push Press (50,30) RX+(55,35) (Left Arm)
30 Double Unders
15 Hang Power Clean (115,80) RX+(135,95)
30 Double Unders
Strength
Overhead Squat
5x3 Increasing Weight
3 Rounds For Time:
400 Meter Run
30 Wall Balls (20,14) RX+(25,20)
20 Power Snatches (95,65) RX+(115,80)
Strength
Ring Dip
4x8-12
RX
AMRAP In 15:00 (Ladder Style):
3 Hand Stand Push Up (Abmat+15’s)
6 Pull Up
9 Box Jump Over (24,20)
6 Hand Stand Push Up (Abmat+15’s)
9 Pull Up
12 Box Jump Over (24,20)
9 Hand Stand Push Up (Abmat+15’s)
12 Pull Up
15 Box Jump Over (24,20)
…Etc.
RX+
AMRAP In 15:00 (Ladder Style):
3 Hand Stand Push Up (Abmat+45’s)
1 Bar Muscle Up
9 Box Jump Over (30,24)
6 Hand Stand Push Up (Abmat+45’s)
3 Bar Muscle Up
12 Box Jump Over (30,24)
9 Hand Stand Push Up (Abmat+45’s)
5 Bar Muscle Up
15 Box Jump Over (30,24)
…Etc.
Core
4 Sets (For Quality):
20 Hollow Rocks
12 V Ups
:15 Hollow Hold
:60 Rest
Strength
Deadlift
6x4 Increasing Weight
For Time:
15/12 Calorie Bike
20 Squat Cleans (135,95) RX+(165,115)
15 Bar Facing Burpee
15/12 Calorie Bike
15 Squat Cleans (155,105) RX+(185,130)
15 Bar Facing Burpee
15/12 Calorie Bike
10 Squat Cleans (165,115) RX+(205,145)
15 Bar Facing Burpee
15/12 Calorie Bike
5 Squat Cleans (185,130) RX+(225,160)
15 Bar Facing Burpee
*Reset Monitor Each Round.
*Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.
*Two Foot Takeoff.
Teams of two. One athlete works at a time.
With 42:00 on the clock, perform AMRAP of:
*Minute 0:00-7:00/21:00-28:00:
20 Front squat (115,80) RX+(135,95)
30 Pull up
*Minute 7:00-14:00/28:00-35:00:
40 Box jump (24,20)
40/36/32 Calorie row
*Minute 14:00-21:00/35:00-42:00:
30 Front rack reverse lunge (115,80) RX+(135,95)
15 Single arm DB devil press (50,30) RX+(55,35)
Strength
Barbell bent over row
3x12-15 increasing
3 rounds:
30 Double under
12 Deadlift (225,160) RX+(245,170)
9 Hand stand push up (abmat+15’s) RX+(abmat+45’s)
Then,
3 rounds:
30 Double under
12/9 Calorie bike *reset monitor
9 Clean & jerk (135,95) RX+(155,105)
Then,
3 rounds:
30 Double under
12 Hang power snatch (95,65) RX+(115,80)
9 Lateral double bar hop burpee
*Each athlete is responsible for changing their own weight. Clips must be on the bar.
Strength
Bench press
3x8-12 increasing
4 rounds for time:
400 Meter run
30 Wall ball (20,14) RX+(25,20)
25 American KB swing (53,35) RX+(70,53)
20 Toes to bar
Teams of two. One athlete works at a time.
AMRAP in 40:00:
100 Alternating DB power snatch (50,30) RX+(55,35)
90 Thruster (95,65) RX+(105,70)
80/72/64 Calorie row
70/63/56 Calorie bike
60 Plate overhead reverse lunges (45,35) RX+(65,45)
50 Burpee box jump over (24,20)
*Reset monitor