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
Back squat
Work up to heavy set of 3
5 rounds
With 4:00 on the clock, perform:
500/400 meter row
With remaining time, AMRAP of:
15 Wall ball (20,14) RX+(25,20)
10 Deadlift (225,160) RX+(245,170)
*Rest 2:00 after each round
*Score is total reps performed on AMRAP
*Reset monitor each round
Core
3 rounds:
:60 weighted plank (35,25) RX+(45,35)
:15 rest
:45 v ups
:15 rest
:30 hollow rocks
:15 hollow hold
:60 rest
For time:
100 Double under
50 Russian KB swing (70,53)
20 Hand stand push up (abmat+15’s) RX+(abmat+45’s)
5 Rope climb
80 Double under
40 Russian KB swing (70,53)
16 Hand stand push up (abmat+15’s) RX+(abmat+45’s)
4 Rope climb
60 Double under
30 Russian KB swing (70,53)
12 Hand stand push up (abmat+15’s) RX+(abmat+45’s)
3 Rope climb
40 Double under
20 Russian KB swing (70,53)
8 Hand stand push up (abmat+15’s) RX+(abmat+45’s)
2 Rope climb
20 Double under
10 Russian KB swing (70,53)
4 Hand stand push up (abmat+15’s) RX+(abmat+45’s)
1 Rope climb
Strength
Body weight skull crusher
3x15
Strength
Hang power snatch + squat snatch (touch & go) + overhead squat
Work up to heavy complex
3 rounds for time:
15 DB power snatch (right arm) (50,30) RX+(55,35)
16 Single arm DB ovehead walking lunge (right arm) (50,30) RX+(55,35)
400 meter run
15 DB power snatch (left arm) (50,30) RX+(55,35)
16 Single arm DB ovehead walking lunge (left arm) (50,30) RX+(55,35)
20 DB facing burpee *two foot takeoff
Strength
4 sets:
8-12 Weighted push up
12-15 Inverted row
5 rounds for time:
15/12 Calorie bike
12 Pull up
15 Box jump over (24,20)
12 Toes to bar
*Reset monitor
Strength
Barbell step up
3x8 each leg, non alternating, increasing weight
AMRAP in 20 minutes (ladder style):
20/16 Calorie row
3 Power clean (135,95) RX+(155,105)
3 Front squat (135,95) RX+(155,105)
3 Shoulder to overhead (135,95) RX+(155,105)
20/16 Calorie row
6 Power clean (135,95) RX+(155,105)
6 Front squat (135,95) RX+(155,105)
6 Shoulder to overhead (135,95) RX+(155,105)
20/16 Calorie row
9 Power clean (135,95) RX+(155,105)
9 Front squat (135,95) RX+(155,105)
9 Shoulder to overhead (135,95) RX+(155,105)
…etc.
*Reset monitor
Teams of two. One athlete works at a time.
For time:
800 Meter run together
100 Hang power clean & jerk (95,65) RX+(115,80)
100 Barbell reverse lunge (115,80) RX+(135,95)
100 Lateral bar hop burpee *two foot takeoff
100 Toes to bar
100 Wall balls (20,14) RX+(25,20)
100/90/80 Calorie bike
800 Meter run together
*Each team is responsible for changing their own weight. Clips must be on the bar.
Strength
Back squat
5x5 increasing weight
For time:
30 Calorie row
15 Single arm DB devil press (50,30) RX+(55,35)
30 Overhead squat (95,65) RX+(115,80)
24 Calorie row
12 Single arm DB devil press (50,30) RX+(55,35)
24 Overhead squat (95,65) RX+(115,80)
18 Calorie row
9 Single arm DB devil press (50,30) RX+(55,35)
18 Overhead squat (95,65) RX+(115,80)
12 Calorie row
6 Single arm DB devil press (50,30) RX+(55,35)
12 Overhead squat (95,65) RX+(115,80)
6 Calorie row
3 Single arm DB devil press (50,30) RX+(55,35)
6 Overhead squat (95,65) RX+(115,80)
*Reset monitor
Strength
Strict weighted chin up
Work up to heavy set of 3
Then,
Strict ring dip
3x10-15
3 rounds for time:
400 Meter run
20 Pull up RX+(Chest to bar)
20 DB alternating step up (50,30) RX+(55,35) (24”,20”)
12 Power clean (135,95) RX+(155,105)
Strength
Overhead squat (from rack)
5x3 increasing weight
For time:
42 Thrusters (95,65) RX+(105,75)
21 Burpee box jumps (24,20) RX+(30,24)
30 Thrusters (95,65) RX+(105,75)
15 Burpee box jumps (24,20) RX+(30,24)
18 Thrusters (95,65) RX+(105,75)
9 Burpee box jumps (24,20) RX+(30,24)
6 Thrusters (95,65) RX+(105,75)
3 Burpee box jumps (24,20) RX+(30,24)
Strength
Bench press
Work up to heavy single
Then,
2 x max reps @ 80% of heavy single
AMRAP in 20 minutes (ladder style):
20 Double under
5/4 Calorie bike
5 Toes to bar
3 Handstand push up (abmat+15’s) RX+(abmat+two 45’s each side)
40 Double under
10/8 Calorie bike
10 Toes to bar
6 Handstand push up (abmat+15’s) RX+(abmat+two 45’s each side)
60 Double under
15/12 Calorie bike
15 Toes to bar
9 Handstand push up (abmat+15’s) RX+(abmat+two 45’s each side)
80 Double under
20/16 Calorie bike
20 Toes to bar
12 Handstand push up (abmat+15’s) RX+(abmat+two 45’s each side)
…etc.
*Reset monitor.