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.
Gymnastics
Deficit kipping handstand push up
5x3 increasing deficit
5 rounds for time:
3 Rope climb
10 Single arm DB devil press to push press (50,30) RX+(55,35)
15 Box jump over (24,20) RX+(30,24)
*Perform a devil press followed by a push press (5 reps per arm).
Strength
Pause back squat
*2 second pause at the bottom
Work up to heavy set of 5
AMRAP in 15:00 (ladder style):
10 Double under
5 Wall ball (20,14) RX+(25,20)
4 Toes to bar
20 Double under
10 Wall ball (20,14) RX+(25,20)
8 Toes to bar
30 Double under
15 Wall ball (20,14) RX+(25,20)
12 Toes to bar
40 Double under
20 Wall ball (20,14) RX+(25,20)
16 Toes to bar
…etc.
Strength
Hang power snatch
Work up to heavy set of 4
For time:
1000 Meter run
25 Deadlift (205,145) RX+(225,160)
25/20 Calorie bike
800 Meter run
20 Deadlift (225,160) RX+(245,170)
20/16 Calorie bike
600 Meter run
15 Deadlift (225,160) RX+(245,170)
15/12 Calorie bike
400 Meter run
10 Deadlift (225,160) RX+(245,170)
10/8 Calorie bike
200 Meter run
5 Deadlift (225,160) RX+(245,170)
5/4 Calorie bike
*Reset monitor
Strength
Squat clean & jerk
Work up to heavy single
“47”
47 Front squat (115,80) RX+(135,95)
47 Hand release push up
47 Pull up
47 DB alternating step up (24”,20”) (50,30) RX+(55,35)
47 Hang power clean & jerk (75,55) RX+(95,65)
47 Calorie row
47 Lateral bar hop burpees
*Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.
*Two Foot Takeoff.
Teams Of Two. One Athlete Works While The Other Athlete Rests.
AMRAP in 35:00 (ladder style):
10 Thruster (95,65) RX+(195,70)
10 Toes to bar
10/9/8 Calorie row
10 Burpee over rower
20 Thruster (95,65) RX+(195,70)
20 Toes to bar
20/18/16 Calorie row
20 Burpee over rower
30 Thruster (95,65) RX+(195,70)
30 Toes to bar
30/27/24 Calorie row
30 Burpee over rower
…etc.
*Two foot takeoff
Strength
Back squat
Work up to heavy set of 2
5 rounds for time:
60 Double under
20 Hand release push up
15 Hang power clean (115,80) RX+(135,95)
12 Front rack reverse lunge (115,80) RX+(135,95)
Strength
3 strict press + 2 push press + 1 split jerk
Work up to heavy complex
Skill
Max rope climbs in 2:00
RX
AMRAP in 12:00:
12 Pull up
8 Single arm DB devil press (55,35)
12 Box jump over (24,20)
RX+
AMRAP in 12:00:
4 Bar muscle up
8 Single arm DB devil press (70,50)
12 Box jump over (30,24)
Strength
Power snatch (touch & go)
Work up to heavy set of 3
For time:
30/24 Calorie bike
Then,
30-27-24-21-18-15-12-9-6-3 Wall ball (20,14) RX+(25,20)
10-9-8-7-6-5-4-3-2-1 Deadlift (245,170) RX+(275,195)
Then,
30/24 Calorie bike
Core
AMRAP in 10:00 (ladder style):
4 Toes to ring
4 Abmat sit up
8 Toes to ring
8 Abmat sit up
12 Toes to ring
12 Abmat sit up
…etc.
5 rounds:
With 4:00 on the clock, perform:
400 Meter run
12 Shoulder to overhead (135,95) RX+(155,105)
Max lateral double bar hop burpee
*Rest 2:00 after each round.
*Score is total burpees performed between all 5 rounds.
*Two foot takeoff.
Strength
Hang squat clean
Work up to heavy single
For time:
50/40 Calorie row
50 American KB swing (53,35) RX+(70,53)
25 Front squat (135,95) RX+(155,105)
40/32 Calorie row
40 American KB swing (53,35) RX+(70,53)
20 Front squat (135,95) RX+(155,105)
30/24 Calorie row
30 American KB swing (53,35) RX+(70,53)
15 Front squat (135,95) RX+(155,105)
20/16 Calorie row
20 American KB swing (53,35) RX+(70,53)
10 Front squat (135,95) RX+(155,105)
10/8 Calorie row
10 American KB swing (53,35) RX+(70,53)
5 Front squat (135,95) RX+(155,105)
*Reset monitor