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
Every minute on the minute x 10:
3 Power clean (touch & go)
*Increase weight every 2:00
AMRAP in 15:00:
10/8 Calorie bike *reset
10 Power snatch (75,55) RX+(95,65)
10 Pull up RX+(chest to bar)
10 Box jump over (30,24)
10 Handstand push up (abmat+15’s) RX+(abmat+45’s)
Strength
Back squat
Work up to heavy set of 2
5 rounds for time:
50 Double under
20 Russian KB swing (70,53)
20 Toes to ring
20 Plate overhead reverse lunge (45,35) RX+(65,45)
Strength
4 sets:
6-8 Bench press
12-15 Inverted row (elevate feet to increase difficulty)
For time:
50/40 Calorie row
25 Burpee over rower
40/32 Calorie row
20 Burpee over pol
30/24 Calorie row
15 Burpee over rower
20/16 Calorie row
10 Burpee over rower
10/8 Calorie row
5 Burpee over rower
*Two foot takeoff
*Reset monitor
Strength
Squat clean & jerk
Work up to heavy single
4 rounds for time:
400 Meter run
15 Deadlift (115,80) RX+(135,95)
12 Hang power clean (115,80) RX+(135,95)
9 Thruster (115,80) RX+(135,95)
Teams of two. Athlete 1 completes 200 meter run, then athlete 2 completes 200 meter run. Athlete 1 then completes 15/12 calorie row, then athlete 2 completes 15/12 calorie row. Continue this sequence.
5 rounds (“you go, I go” style):
200 Meter run
15/12 Calorie row *reset monitor
20 Hand release push up
15 Deadlift (185,130) RX+(205,145)
20 Single arm DB hang power snatch (50,30) RX+(55,35) (10 each arm, unpartitioned)
15 Toes to bar
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.