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.
Skill
“Flight simulator”
For time:
Unbroken sets of double unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
AMRAP in 15:00:
3 Rope climb
10 Hang power snatch (95,65) RX+(115,80)
10/8 Calorie bike
12 Box jump over (24,20)
Strength
Weighted push up
4x8 increasing
For time:
50/40 Calorie row
Then,
20 Deadlift (205,145) RX+(225,160)
2 Toes to bar
18 Deadlift (205,145) RX+(225,160)
4 Toes to bar
16 Deadlift (205,145) RX+(225,160)
6 Toes to bar
14 Deadlift (205,145) RX+(225,160)
8 Toes to bar
12 Deadlift (205,145) RX+(225,160)
10 Toes to bar
10 Deadlift (205,145) RX+(225,160)
12 Toes to bar
8 Deadlift (205,145) RX+(225,160)
14 Toes to bar
6 Deadlift (205,145) RX+(225,160)
16 Toes to bar
4 Deadlift (205,145) RX+(225,160)
18 Toes to bar
2 Deadlift (205,145) RX+(225,160)
20 Toes to bar
Then,
50/40 Calorie row
Strength
Power clean & jerk
Work up to heavy single
AMRAP in 20:00 (ladder style):
10 Dual DB push press (50,30) RX+(55,35)
5 Hang squat clean (115,80) RX+(135,95)
5/4 Calorie bike
15 Dual DB push press (50,30) RX+(55,35)
10 Hang squat clean (115,80) RX+(135,95)
10/8 Calorie bike
20 Dual DB push press (50,30) RX+(55,35)
15 Hang squat clean (115,80) RX+(135,95)
15/12 Calorie bike
…etc.
*Reset monitor
Teams of two. One athlete works at a time.
With 38:00 on the clock, AMRAP:
20 Burpee toes to bar
30 Deadlift (225,160) RX+(245,170)
40 Plate overhead reverse lunge (45,35) RX+(65,45)
50/45/40 Calorie row
*Run 400 meters together at minute 6:00, 12:00, 18:00, 24:00, and 32:00.
*Reset monitor.
Strength
Romanian deadlift
5x6-8 increasing
For time:
10 Dual DB devil press (50,30) RX+(55,35)
20 Hang power clean & jerk (135,95) RX+(155,105)
30 KB alternating step up (35,25) RX+(53,35) (24”,20)
40/32 Calorie bike
30 KB alternating step up (35,25) RX+(53,35) (24”,20)
20 Hang power clean & jerk (135,95) RX+(155,105)
10 Dual DB devil press (50,30) RX+(55,35)
Strength
Overhead squat
4x5 increasing
5 rounds:
With 4:00 on the clock, perform:
400 Meter run
10 Power snatch (115,80) RX+(135,95)
Max Wall balls (20,14) RX+(25,20)
*Rest 2:00 after each round
*Score is total wall balls performed
Strength
Hang power clean
Work up to heavy set of 5
3 rounds for time:
50 Russian KB swing (70,53)
40/32 Calorie row
30 Box jump over (24,20)
20 Toes to bar
*Reset monitor
Strength
Back squat
Work up to heavy set of 3
For time:
20/16 Calorie bike
30 Deadlift (225,160) RX+(245,170)
20/16 Calorie bike
30 Front squat (135,95) RX+(155,105)
20/16 Calorie bike
30 Shoulder to overhead (115,80) RX+(135,95)
20/16 Calorie bike
30 Lateral double bar hop burpee
*Two foot takeoff.
*Reset monitor.
*Each athlete is responsible for changing their own weight. Clips must be on the bar.
Teams of two. One athlete works at a time.
For time:
2000/1700/1400 Meter row
90 Front rack reverse lunge (95,65) RX+(115,80)
80 Toes to bar
40 Single arm DB devil press (50,30) RX+(55,35)
1500/1350/1200 Meter row
70 Front rack reverse lunge (95,65) RX+(115,80)
60 Toes to bar
30 Single arm DB devil press (50,30) RX+(55,35)
1000/900/800 Meter row
50 Front rack reverse lunge (95,65) RX+(115,80)
40 Toes to bar
20 Single arm DB devil press (50,30) RX+(55,35)
*Reset monitor
Strength
Thruster (from rack)
Work up to heavy single
For time:
50/40 Calorie bike
Then,
4 rounds:
200 Meter run
10 Hang squat clean thruster (135,95) RX+(155,105)
10 Burpee box jump (24,20)
Then,
50/40 Calorie bike