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
Barbell bent over row
3x12-15 increasing
3 rounds:
30 Double under
12 Deadlift (225,160) RX+(245,170)
9 Hand stand push up (abmat+15’s) RX+(abmat+45’s)
Then,
3 rounds:
30 Double under
12/9 Calorie bike *reset monitor
9 Clean & jerk (135,95) RX+(155,105)
Then,
3 rounds:
30 Double under
12 Hang power snatch (95,65) RX+(115,80)
9 Lateral double bar hop burpee
*Each athlete is responsible for changing their own weight. Clips must be on the bar.
Strength
Bench press
3x8-12 increasing
4 rounds for time:
400 Meter run
30 Wall ball (20,14) RX+(25,20)
25 American KB swing (53,35) RX+(70,53)
20 Toes to bar
Teams of two. One athlete works at a time.
AMRAP in 40:00:
100 Alternating DB power snatch (50,30) RX+(55,35)
90 Thruster (95,65) RX+(105,70)
80/72/64 Calorie row
70/63/56 Calorie bike
60 Plate overhead reverse lunges (45,35) RX+(65,45)
50 Burpee box jump over (24,20)
*Reset monitor
Strength
Hang squat clean + squat clean (touch & go) + front squat
Work up to heavy complex
For time:
12 DB step up (50,30) RX+(55,35) (24”,20”)
Then,
15 Pull up RX+(chest to bar)
12 DB step up (50,30) RX+(55,35) (24”,20”)
Then,
25 Hand release push up
15 Pull up RX+(chest to bar)
12 DB step up (50,30) RX+(55,35) (24”,20”)
Then,
25 Hang power clean (135,95) RX+(155,105)
25 Hand release push up
15 Pull up RX+(chest to bar)
12 DB step up (50,30) RX+(55,35) (24”,20”)
Then,
800 Meter run
25 Hang power clean (135,95) RX+(155,105)
25 Hand release push up
15 Pull up RX+(chest to bar)
12 DB step up (50,30) RX+(55,35) (24”,20”)
Teams Of Two. One Athlete Works At A Time.
For time:
800 Meter run together
60 Deadlift (225,160) RX+(245,170)
80/72/64 Calorie bike
60 Power clean (135,95) RX+(155,105)
80/72/64 Calorie bike
60 Thruster (95,65) RX+(115,80)
800 Meter run together
60 Hang power snatch (75,55) RX+(95,65)
Strength
Back squat
Work up to heavy set of 5
5 rounds for time:
15/12 Calorie row
12 Front squat (115,80) RX+(135,95)
9 Bar facing burpee
*Two foot takeoff
*Reset monitor
Strength
4 Sets:
5-8 Strict press (from the ground) *increasing
12-15 Inverted row
3 rounds for time:
8 Single arm DB devil press (50,30) RX+(55,35) (right arm)
15 Single arm DB push press (50,30) RX+(55,35) (right arm)
20/16 Calorie bike
8 Single arm DB devil press (50,30) RX+(55,35) (left arm)
15 Single arm DB push press (50,30) RX+(55,35) (left arm)
400 Meter run
*Reset monitor
RX
“12 Days of Christmas”
For time (adding one movement each round):
1 Power snatch (115,80)
200 Meter run
3 Pull up
4 Thrusters (115,80)
5 Hang power clean ((115,80)
6 Box jump overs (24,20)
7 Toes to bar
8 Plate overhead reverse lunge (45,35)
9 Calorie bike
10 DB alternating step up (50,30) (24”,20”)
11 Lateral double bar hop burpee
1200 Meter row
*Reset monitors
RX+
“12 Days of Christmas”
For time (adding one movement each round):
1 Power snatch (135,95)
200 Meter run
3 Bar muscle up
4 Thrusters (135,95)
5 Hang power clean (135,95)
6 Box jump overs (30,24)
7 Toes to bar
8 Plate overhead reverse lunge (65,45)
9 Calorie bike
10 DB alternating step up (55,35) (24”,20”)
11 Lateral double bar hop burpee
1200 Meter row
*Reset monitors
Strength
Romanian deadlift
5x6-8 increasing
For time:
100 Double unders
Then,
50-40-30-20-10 Russian KB swing (70,53)
50-40-30-20-10 Hand release push up
Then,
100 Double unders
Then,
50-40-30-20-10 Wall ball (20,14) RX+(25,20)
5-4-3-2-1 Rope climb
Then,
100 Double unders
Teams Of Two. One Athlete Works At A Time.
For time:
3 rounds:
40/36/32 Calorie bike
40 Lateral double bar hop burpee
Then,
600 meter run together
Then,
3 rounds:
40 Hang squat clean (115,80) RX+(135,95)
60 Hand release push up
Then,
600 meter run together
Then,
3 rounds:
40 DB alternating step up (50,30) RX+(55,35) (24”,20”)
40 Pull up
Then,
600 meter run together
*Reset monitor
*Two foot takeoff on burpees