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
4x6-8 increasing weight
For time:
40/32 Calorie bike
30 Thruster (75,55) RX+(95,65)
30 Dual DB walking lunge (50,30) RX+(55,35)
40 Burpee to target (6” or higher)
30 Dual DB walking lunge (50,30) RX+(55,35)
30 Thruster (75,55) RX+(95,65)
40/32 Calorie bike
Strength
Power clean (touch & go)
Work up to heavy set of 3
5 rounds for time:
200 meter med ball run (20,14) RX+(25,20)
10 Power snatch (95,65) RX+(115,80)
4 Wall walk
12 Box jump over (24,20) RX+(30,24)
Strength/skill
4 sets:
8-12 Weighted push up *increasing weight
2-3 Rope climbs *quality/technique focus
AMRAP In 15:00 (ladder style):
5/4 Calorie row
5 Wall ball (20,14) RX+(25,20)
5 Pull up RX+(chest to bar)
15 Double under
10/8 Calorie row
10 Wall ball (20,14) RX+(25,20)
10 Pull up RX+(chest to bar)
30 Double under
15/2 Calorie row
15 Wall ball (20,14) RX+(25,20)
15 Pull up RX+(chest to bar)
45 Double under
…etc.
*Reset monitor
Strength
Push press + push jerk + split jerk (from rack)
Work up to heavy single
Then,
Partner nordic hamstring curl
3x8
For time:
21-15-9
Deadlift (225,160) RX+(265,185)
Calorie bike
Then,
9-15-21
Shoulder to overhead (135,95) RX+(155,105)
Calorie bike
*Reset monitor.
*Each athlete is responsible for changing their own weight. Clips must be on the bar.
Strength
Front squat
Work up to heavy set of 5
AMRAP in 28:00:
9 Hang squat clean (135,95) RX+(165,115)
12 Lateral bar hop burpee *two foot takeoff
15 Toes to bar
*Run 400 meters at minute 4:00, 10:00, 16:00, 22:00.
*Pick up where left off upon returning from run.
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)