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
Overhead squat (from rack)
Work up to heavy single
For time:
30/24 Calorie bike
Then,
3 rounds:
16 Front rack reverse lunge (95,65) RX+(115,80)
10 Bar facing burpee *two foot takeoff
Then,
30/24 Calorie bike
Then,
3 rounds:
15 Overhead squats (95,65) RX+(115,80)
10 Bar facing burpee *two foot takeoff
Then,
30/24 Calorie bike
Strength
“JT”
For time:
21-15-9
Hand stand push up (abmat+15’s)
Ring dip
Push up
4 rounds for time:
300 Meter run
12 Single arm DB hang power clean & jerk (50,30) RX+(55,35) (right arm)
50 Double under
12 Single arm DB hang power clean & jerk (50,30) RX+(55,35) (left arm)
15 Toes to bar
Strength
Barbell step up
3x10 each leg, non alternating, increasing
5 rounds:
With 3:00 on the clock, perform:
20/16 Calorie row
10 Hang power snatch (95,65) RX+(115,80)
Max wall balls (20,14) RX+(25,20)
*Rest 2:00 after each round.
*Reset monitor.
*Score is total wall balls performed between all five rounds.
Time trial
2000 Meter row
RX
AMRAP in 15 minutes (ladder style):
5/4 Calorie bike
5 Deadlift (205,145)
5 Pull up
10/8 Calorie bike
10 Deadlift (205,145)
10 Pull up
15/12 Calorie bike
15 Deadlift (205,145)
15 Pull up
…etc.
*Reset monitor.
RX+
AMRAP in 15 minutes (ladder style):
5/4 Calorie bike
5 Deadlift (225,160)
2 Bar muscle up
10/8 Calorie bike
10 Deadlift (225,160)
4 Bar muscle up
15/12 Calorie bike
15 Deadlift (225,160)
6 Bar muscle up
…etc.
*Reset monitor.
Strength
Squat clean thruster
Work up to heavy single
For time:
21 Hang power clean & jerk (115,80) RX+(135,95)
21 Front squat (115,80) RX+(135,95)
21 Burpee box jump (24,20)
15 Hang power clean & jerk (115,80) RX+(135,95)
15 Front squat (115,80) RX+(135,95)
15 Burpee box jump (24,20)
9 Hang power clean & jerk (115,80) RX+(135,95)
9 Front squat (115,80) RX+(135,95)
9 Burpee box jump (24,20)
3 Hang power clean & jerk (115,80) RX+(135,95)
3 Front squat (115,80) RX+(135,95)
3 Burpee box jump (24,20)
Teams of two. One athlete works at a time.
5 rounds for time:
50 Hand release push up
40/36/32 Calorie row *reset monitor
30 Hang power snatch (75,55) RX+(95,65)
40 KB goblet reverse lunge (53,35) RX+(70,53)
50 Wall ball (20,14) RX+(25,20)
Strength
Bench press
Work up to heavy single
Then,
2x max reps @ 80% of 1RM
With 20:00 on the clock, perform (ladder style):
5 Pull up (RX+ Chest to bar)
5 Front squat (135,95) RX+(155,105)
5/4 Calorie bike
5 Handstand push up (abmat+15’s) RX+(abmat+45’s)
10 Pull up
10 Front squat (135,95) RX+(155,105)
10/8 Calorie bike
10 Handstand push up (abmat+15’s) RX+(abmat+45’s)
15 Pull up
15 Front squat (135,95) RX+(155,105)
15/12 Calorie bike
15 Handstand push up (abmat+15’s) RX+(abmat+45’s)
…etc.
*Reset monitor
Strength
Power snatch (touch & go)
5x4 increasing weight
3 rounds for time:
600 Meter run
30 Deadlift (165,115) RX+(185,130)
15 Lateral double bar hop burpee *two foot takeoff
Core
Complete (for quality):
21 V up
42 Hollow rock
15 V up
30 Hollow rock
9 V up
18 Hollow rock
Strength
Push jerk
5x3 increasing
For time:
60 Double under
10 Thruster (135,95) RX+(165,115)
15/12 Calorie row
60 Double under
15 Thruster (115,80) RX+(155,105)
20/16 Calorie row
60 Double under
20 Thruster (105,75) RX+(135,95)
25/20 Calorie row
60 Double under
25 Thruster (95,65) RX+(115,80)
30/24 Calorie row
60 Double under
30 Thruster (75,55) RX+(95,65)
35/28 Calorie row
*Each athlete is responsible for changing their own weight. Clips must be on the bar.
Strength
5 sets:
3-5 Weighted strict chin up
3 Box jump *increasing height
With 15:00 on the clock, perform:
21-18-15-12-9-6-3
Power clean (135,95) RX+(155,105)
Toes to bar
Box jump over (24,20) RX+(30,24)
With time remaining, max calorie bike