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.
Strength
Strict chin up
Work up to heavy single
For time:
100 Double unders
Then,
30-25-20-15-10 Pull up RX+(chest to bar)
5-4-3-2-1 Wall walk
Then,
100 Double unders
Then,
30/24-25/20-20/16-15/12-10/8 Calorie row
15-12-9-6-3 Single arm DB devil press (50,30) RX+(55,35)
Then,
100 Double unders
*Reset monitor.
Strength
Front squat
5x5 increasing
4 rounds for time:
400 Meter run
20 Wall ball (20,14) RX+(25,20)
12 Hang power clean (135,95) RX+(165,115)
15 Box jump (24,20)
Strength
4 sets:
8-12 Weighted push up *increasing
12-15 Inverted row
For time:
50/40 Calorie bike
50 Deadlift (225,160) RX+(245,170)
50 Toes to bar
50 Shoulder to overhead (115,80) RX+(135,95)
50 Lateral double bar hop burpee
*Two foot takeoff.
*Each athlete is responsible for changing their own weight. Clips must be on the bar.
Strength
3 power snatch (touch & go) + 3 overhead squat
5 sets increasing
AMRAP in 15:00 (ladder style):
5 American KB swing (53,35) RX+(70,53)
5 Front rack reverse lunge (75,55) RX+(95,65)
5/4 Calorie row
10 American KB swing (53,35) RX+(70,53)
10 Front rack reverse lunge (75,55) RX+(95,65)
10/8 Calorie row
15 American KB swing (53,35) RX+(70,53)
15 Front rack reverse lunge (75,55) RX+(95,65)
15/12 Calorie row
20 American KB swing (53,35) RX+(70,53)
20 Front rack reverse lunge (75,55) RX+(95,65)
20/16 Calorie row
…etc.
*Reset monitor.
Teams of two. One athlete works at a time.
4 rounds for time:
50 DB alternating step up (50,30) RX+(55,35) (24”,20”)
40 Single arm DB push press (50,30) RX+(55,35)
30/27/24 Calorie bike
10 Synchronzied single arm DB devil press (50,30) RX+(55,35)
30 Pull up RX+(chest to bar)
400 Meter run together
50 Wall ball (20,14) RX+(25,20)
*Reset monitor
Strength
Tempo back squat
*4 second negative
5x5 increasing
For time:
30 Hang power clean (135,95) RX+(155,105)
15 Burpee box jump over (24,20) RX+(30,24)
30 Power snatch (95,65) RX+(115,80)
15 Burpee box jump over (24,20) RX+(30,24)
30 Thruster (95,65) RX+(115,80)
15 Burpee box jump over (24,20) RX+(30,24)
*Each athlete is responsible for changing their own weight. Clips must be on the bar.
Strength
Bench press
Work up to heavy set of 5
For time:
50/40 Calorie row
40 Hand release push ups
30 Toes to bar
150 Double under
30 Toes to bar
40 Hand release push ups
50/40 Calorie row
Strength
Hang power snatch + power snatch (touch & go) + 2 overhead squat
Work up to heavy complex
5 rounds for time:
300 Meter run
12 Deadlift (225,160) RX+(245,170)
20 Plate overhead walking lunge (45,35) RX+(65,45)
Gymnastics
Strict hand stand push up
5x3-5 increasing deficit
RX
For time:
6 Pull up
4 Shoulder to overhead (135,95)
5/4 Calorie bike
12 Pull up
8 Shoulder to overhead (135,95)
10/8 Calorie bike
18 Pull up
12 Shoulder to overhead (135,95)
15/12 Calorie bike
24 Pull up
16 Shoulder to overhead (135,95)
20/16 Calorie bike
30 Pull up
20 Shoulder to overhead (135,95)
25/20 Calorie bike
*Reset monitor
RX+
For time:
2 Bar muscle up
4 Shoulder to overhead (155,105)
5/4 Calorie bike
4 Bar muscle up
8 Shoulder to overhead (155,105)
10/8 Calorie bike
6 Bar muscle up
12 Shoulder to overhead (155,105)
15/12 Calorie bike
8 Bar muscle up
16 Shoulder to overhead (155,105)
20/16 Calorie bike
10 Bar muscle up
20 Shoulder to overhead (155,105)
25/20 Calorie bike
*Reset monitor
Strength
Hang squat clean
Work up to heavy set of 3
AMRAP in 15:00 (ladder style):
3 Power clean (115,80) RX+(135,95)
3 Bar facing burpee
6 Wall ball (20.,14) RX+(25,20)
6 Power clean (115,80) RX+(135,95)
6 Bar facing burpee
12 Wall ball (20.,14) RX+(25,20)
9 Power clean (115,80) RX+(135,95)
9 Bar facing burpee
18 Wall ball (20.,14) RX+(25,20)
12 Power clean (115,80) RX+(135,95)
12 Bar facing burpee
24 Wall ball (20.,14) RX+(25,20)
…etc.
*Two foot takeoff