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.
Hang power clean
Work up to heavy set of 3
5 rounds for time:
21 Hand release push ups
15/12 Calorie bike
9 Hang squat clean & jerk (115,80) RX+(135,95)
3 Rope climb
*Reset monitor each round
Accessory strength:
BB skull crusher
4x12-15
Strength
Strict weighted pull up
Work up to heavy single
Then,
3 x max reps (unweighted)
For time:
1000 Meter run
50/40 Calorie row
800 Meter run
40/32 Calorie row
600 Meter run
30/24 Calorie row
400 Meter run
20/16 Calorie row
200 Meter run
10/8 Calorie row
*Reset monitor
Accessory strength:
BB curl
4x12-15
Strength
Back squat
Work up to heavy single
Then,
3x5@75% of heavy single
3 rounds for time:
30 Wall balls (20,14) RX+(25,20)
15 DB box step over (24”,20”) (50,30) RX+(55,35)
15 Single arm DB devil press (50,30) RX+(55,35)
*Full extension required on step overs.
Teams of two. One athlete works at a time.
AMRAP in 42:00 (ladder style):
10/8 Calorie bike
10 Hang power clean (115,80) RX+(135,95)
10 Thruster (115,80) RX+(135,95)
10 Burpee toes to bar
15/12 Calorie bike
15 Hang power clean (115,80) RX+(135,95)
15 Thruster (115,80) RX+(135,95)
15 Burpee toes to bar
20/16 Calorie bike
20 Hang power clean (115,80) RX+(135,95)
20 Thruster (115,80) RX+(135,95)
20 Burpee toes to bar
…etc.
*Run 400 meters together at 6:00, 12:00, 18:00, 24:00, 30:00, & 36:00.
*Pick up where left off upon returning from run.
*Reset monitor each round.
Strength
1&1/4 Front squat
4x6-8 increasing weight
3 rounds for time:
400 Meter run
15 Hang power snatch (95,65) RX+(115,80)
20 Barbell back rack reverse lunge (95,65) RX+(115,80)
12 Handstand push up (abmat+15’s) RX+(abmat+45’s)
500/400 Meter row
*reset monitor each round
Strength
4 sets:
12-15 Single arm DB/KB row each arm
15-20 Hamstring curl on rower
AMRAP in 12:00:
30 Double under
8 Deadlift (225,160) RX+(245,170)
10 Box jump over (24,20)
12 Pull up RX+(chest to bar)
Core
3 rounds (for quality):
:60 Weighted plank (45,35) RX+(65,45)
15-20 V up
Strength
Romanian deadlift
4x8-10 increasing weight
For time:
500 Meter run (300m+200m)
50 Wall ball (20,14) RX+(25,20)
50 DB alternating power snatch (50,30) RX+(55,35)
400 Meter run
40 Wall ball (20,14) RX+(25,20)
40 DB alternating power snatch (50,30) RX+(55,35)
300 Meter run
30 Wall ball (20,14) RX+(25,20)
30 DB alternating power snatch (50,30) RX+(55,35)
200 Meter run
20 Wall ball (20,14) RX+(25,20)
20 DB alternating power snatch (50,30) RX+(55,35)
100 Meter run (Wall & back)
10 Wall ball (20,14) RX+(25,20)
10 DB alternating power snatch (50,30) RX+(55,35)
Teams of two. One athlete works at a time.
For time:
400 Meter run together
Then,
3 rounds:
30/27/24 Calorie bike *reset monitor
40 Shoulder to overhead (115,80) RX+(135,95)
Then,
400 Meter run together
Then,
3 rounds:
40 Burpee
40 Toes to bar
Then,
400 Meter run together
Then,
3 rounds:
40 Hang power clean (115,80) RX+(135,95)
30 Box jump (24,20) RX+(30,24)
Then,
400 Meter run together
Strength
Good morning
3x8-12 increasing weight
Then,
Bench press
3x6-8 increasing weight
For Time:
50/40 Calorie row
100 Squats
50 Hand release push up
40 KB goblet walking lunge (53,35) RX+(70,53)
30 Deadlift (205,145) RX+(225,160)
40 KB goblet walking lunge (53,35) RX+(70,53)
50 Hand release push up
100 Squats
50/40 Calorie row
Strength
Strict press
Work up to heavy set of 3
5 rounds for time:
60 Double under
24 Single arm DB hang power clean & jerk (50,30) RX+(55,35) (12 each arm, partitioned any way)
15 Pull up RX+(5 Bar muscle up)
3 Wall walk
Accessory strength
Barbell curl
4x12-15