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
Complete (for quality):
20-18-16-14-12-10-8-6-4-2 Ring dip
10-9-8-7-6-5-4-3-2-1 Strict pull up
For time:
120 Double unders
800 Meter run
50/40 Calorie row
100 Double unders
600 Meter run (2x300m)
40/32 Calorie row
80 Double unders
400 Meter run
30/24 Calorie row
*Reset monitor
Strength
Back squat
Work up to heavy set of 3
5 rounds for time:
21 Wall ball (20,14) RX+(25,20)
15 Hang power clean (115,80) RX+(135,95)
9 Lateral double bar hop burpee *two foot takeoff
Strength
Split jerk (from rack)
Work up to heavy single
AMRAP in 15 minutes:
12 Single arm DB push press (50,30) RX+(55,35) (Right arm)
15 Toes to bar
12 Single arm DB push press (50,30) RX+(55,35) (Left arm)
15/12 Calorie bike *Reset
Teams of two. One athlete works at a time.
AMRAP in 40 minutes (ladder style):
20 American KB swing (53,35) RX+(70,53)
20/18/16 Calorie row
20 Burpee over rower
20 Pull up
20 Front squat (115,80) RX+(135,95)
30 American KB swing (53,35) RX+(70,53)
30/27/24 Calorie row
30 Burpee over rower
30 Pull up
30 Front squat (115,80) RX+(135,95)
40 American KB swing (53,35) RX+(70,53)
40/36/32 Calorie row
40 Burpee over rower
40 Pull up
40 Front squat (115,80) RX+(135,95)
…Etc.
*Two foot takeoff on burpees.
*Reset monitor each round.
Strength
Front Squat
Work Up To Heavy Set Of 5
5 Rounda For Time:
200 Meter Run
10 Hang Power Clean (135,95) RX+(155,105)
15 Toes To Bar
20 Plate Overhead Reverse Lunges (45,35) RX+(65,45)
Strength
Strict Press
5x3 Increasing
Then,
Partner Glute Ham Raise
3x10 (As Slow As Possible On Eccentric)
AMRAP In 15 Minutes (Ladder Style):
10 Double Unders
1 Hand Stand Push Ups (Abmat+15’s) RX+(Strict Hand Stand Push Up)
2 Deadlifts (185,135) RX+(205,145)
20 Double Unders
2 Hand Stand Push Ups (Abmat+15’s) RX+(Strict Hand Stand Push Up)
4 Deadlifts (185,135) RX+(205,145)
30 Double Unders
3 Hand Stand Push Ups (Abmat+15’s) RX+(Strict Hand Stand Push Up)
6 Deadlifts (185,135) RX+(205,145)
40 Double Unders
4 Hand Stand Push Ups (Abmat+15’s) RX+(Strict Hand Stand Push Up)
8 Deadlifts (185,135) RX+(205,145)
50 Double Unders
5 Hand Stand Push Ups (Abmat+15’s) RX+(Strict Hand Stand Push Up)
10 Deadlifts (185,135) RX+(205,145)
…Etc.
Strength
Barbell Bench Press
Work Up To Heavy Set Of 3
Then,
Barbell Bent Over Row (Supinated Grip)
3x12-15 Increasing
3 Rounds For Time:
600 Meter Med Ball Run (20,14) RX+(25,20)
30 Wall Balls (20,14) RX+(25,20)
15 Burpee Box Jump (24,20) RX+(30,24)
Strength
Power Snatch (Touch & Go)
5x2 Increasing Weight
For Time:
30 DB Alternating Power Snatch (50,30) RX+(55,35)
25 Pull Ups RX+(Chest To Bar)
25/20 Calorie Bike *Reset
25 DB Alternating Power Snatch (50,30) RX+(55,35)
20 Pull Ups RX+(Chest To Bar)
20 Calorie Assault Bike *Reset
20 DB Alternating Power Snatch (50,30) RX+(55,35)
15 Pull Ups RX+(Chest To Bar)
15/12 Calorie Assault Bike *Reset
15 DB Alternating Power Snatch (50,30) RX+(55,35)
10 Pull Ups RX+(Chest To Bar)
10/8 Calorie Assault Bike *Reset
Strength
Deficit Front Rack Reverse Lunges
*Begin Standing On 45lb Plate.
3x8 Each Leg, Non Alternating, Increasing Weight
For Time:
50/40 Calorie Row
50 Thrusters (45,35) RX+(65,45)
40/32 Calorie Row
40 Thrusters (65,45) RX+(75,55)
30/24 Calorie Row
30 Thrusters (85,60) RX+(95,65)
20/16 Calorie Row
20 Thrusters (115,80) RX+(135,95)
10/8 Calorie Row
10 Thrusters (135,95) RX+(155,105)
*Reset Monitor.
*Each 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 (45 minute cap):
60/54/48 Calorie row *Reset
50 Wall ball (20,14) RX+(25,20)
40 Toes to ring
30 Box jump (24,20) RX+(30,24)
20 Single arm DB devil press (50,30) RX+(55,35)