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
Power clean (touch & go)
Work up to heavy set of 2
AMRAP in 20 Minutes:
12 Deadlift (225,160) RX+(245,170)
50 Double under
20 DB single arm overhead walking lunge (50,30) RX+(55,35) *10 each arm
12/9 Calorie bike *reset monitor
Gymnastics
Strict hand stand push up
5x3-5 increasing deficit
AMRAP in 15 minutes (ladder style):
3 Power snatch (75,55) RX+(95,65)
3 Box jump (24”,20”)
3 Pull up RX+(chest to bar)
1 Wall walk
6 Power snatch (75,55) RX+(95,65)
6 Box jump (24”,20”)
6 Pull up RX+(chest to bar)
2 Wall walk
9 Power snatch (75,55) RX+(95,65)
9 Box jump (24”,20”)
9 Pull up RX+(chest to bar)
3 Wall walk
…Etc.
Strength
Front squat
4x8 increasing
3 rounds for time:
40 Wall ball (20,14) RX+(25,20)
30/24 Calorie row *reset monitor
20 Burpee double hop over rower *two foot takeoff
Strength
Barbell bench press
4x8-12
5 rounds for time:
200 Meter run
15 Toes to bar
10 Hang power clean & jerk (135,95) RX+(155,105)
Core
Anchored weighted abmat sit up
3x15
“Chad”
For time:
1000 Step ups (20”)
*Wear a ruck pack (45,35 lb)
*If unable to wear a ruck pack, use a DB.
CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.
The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress.
Teams of two. One athlete works at a time.
AMRAP in 40:00 (ladder style):
10 Thruster (95,65) RX+(105,70)
10 DB alternating power snatch (50,30) RX+(55,35)
10 Pull up RX+(Chest to bar)
10 Burpee over rower *two foot takeoff
10/8 Calorie row
20 Thruster (95,65) RX+(105,70)
20 DB alternating power snatch (50,30) RX+(55,35)
20 Pull up RX+(Chest to bar)
20 Burpee over rower *two foot takeoff
20/16 Calorie row
30 Thruster (95,65) RX+(105,70)
30 DB alternating power snatch (50,30) RX+(55,35)
30 Pull up RX+(Chest to bar)
30 Burpee over rower *two foot takeoff
30/24 Calorie row
…Etc.
Strength/power
4 sets:
8-12 Weighted push up *increasing weight
5 Box jump *increasing weight
3 rounds for time:
600 Meter run (2x300m)
30 Plate overhead walking lunge (45,35) RX+(65,45)
20 Box jump over (24,20) RX+(30,24)
4 Rope climbs
Strength
Strict weighted chin up
4x3-5 *increasing
For time:
30/24 Calorie bike
25 Hang power clean (135,95) RX+(165,115)
125 Double under
25 Hand stand push up (abmat+15’s) RX+(abmat+45’s)
125 Double under
25 Hang power clean (135,95) RX+(165,115)
30/24 Calorie bike
*Reset monitor
Strength
Back squat
Work up to heavy set of 3
10 rounds for time:
5 Deadlift (275,195) RX+(315,220)
10 Toes to bar
15 Wall ball (20,14) RX+(25,20)
Strength
4 sets:
12-15 Ring dip (add weight if needed)
12-15 Inverted row (elevate feet to increase difficulty if needed)
AMRAP in 15 minutes (ladder style):
5 Shoulder to overhead (135,95) RX+(155,105)
5 Bar facing burpee
5/4 Calorie row
10 Shoulder to overhead (135,95) RX+(155,105)
10 Bar facing burpee
10/8 Calorie row
15 Shoulder to overhead (135,95) RX+(155,105)
15 Bar facing burpee
15/12 Calorie row
…etc.
*Two foot take off
*Reset monitor