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
4x8-12 increasing
RX
5 rounds for time:
15 Pull up
15/12 Calorie bike
12 Burpee box jump over (24,20)
*Reset monitor.
RX+
5 rounds for time:
6 Bar muscle up
15/12 Calorie bike
12 Burpee box jump over (30,24)
*Reset monitor.
Strength
Back squat
Work up to heavy set of 3
For time:
50 Hand release push up
40/32 Calorie row
15 Front squat (155,105) RX+(185,130)
50 Hand release push up
40/32 Calorie row
20 Front squat (135,95) RX+(165,115)
50 Hand release push up
40/32 Calorie row
25 Front squat (115,80) RX+(135,95)
*Each athlete is responsible for changing their own weight. Clips must be on the bar.
*Reset monitor.
Teams of two. One athlete works at a time.
AMRAP in 40:00 (ladder style):
5 Burpee toes to bar
5 Power clean (135,95) RX+(155,105)
10/18 Calorie bike
10 Single arm DB overhead walking lunge (50,30) RX+(55,35)
10 Burpee toes to bar
10 Power clean (135,95) RX+(155,105)
15/12 Calorie bike
20 Single arm DB overhead walking lunge (50,30) RX+(55,35)
15 Burpee toes to bar
15 Power clean (135,95) RX+(155,105)
20/16 Calorie bike
30 Single arm DB overhead walking lunge (50,30) RX+(55,35)
20 Burpee toes to bar
20 Power clean (135,95) RX+(155,105)
25/20 Calorie bike
40 Single arm DB overhead walking lunge (50,30) RX+(55,35)
…etc.
*300 meter run together at 5:00, 10:00, 15:00, 20:00, 25:00, & 30:00.
*Reset monitor.
Strength
Strict press
5x3 increasing
AMRAP in 20:00:
21 Hang power snatch (75,55) RX+(95,65)
15 Thruster (75,55) RX+(95,65)
9 Dual DB step over (24”,20”) (50,30) RX+(55,35)
3 Rope climbs
Strength
Strict chin up
Work up to heavy single
For time:
100 Double unders
Then,
30-25-20-15-10 Pull up RX+(chest to bar)
5-4-3-2-1 Wall walk
Then,
100 Double unders
Then,
30/24-25/20-20/16-15/12-10/8 Calorie row
15-12-9-6-3 Single arm DB devil press (50,30) RX+(55,35)
Then,
100 Double unders
*Reset monitor.
Strength
Front squat
5x5 increasing
4 rounds for time:
400 Meter run
20 Wall ball (20,14) RX+(25,20)
12 Hang power clean (135,95) RX+(165,115)
15 Box jump (24,20)
Strength
4 sets:
8-12 Weighted push up *increasing
12-15 Inverted row
For time:
50/40 Calorie bike
50 Deadlift (225,160) RX+(245,170)
50 Toes to bar
50 Shoulder to overhead (115,80) RX+(135,95)
50 Lateral double bar hop burpee
*Two foot takeoff.
*Each athlete is responsible for changing their own weight. Clips must be on the bar.
Strength
3 power snatch (touch & go) + 3 overhead squat
5 sets increasing
AMRAP in 15:00 (ladder style):
5 American KB swing (53,35) RX+(70,53)
5 Front rack reverse lunge (75,55) RX+(95,65)
5/4 Calorie row
10 American KB swing (53,35) RX+(70,53)
10 Front rack reverse lunge (75,55) RX+(95,65)
10/8 Calorie row
15 American KB swing (53,35) RX+(70,53)
15 Front rack reverse lunge (75,55) RX+(95,65)
15/12 Calorie row
20 American KB swing (53,35) RX+(70,53)
20 Front rack reverse lunge (75,55) RX+(95,65)
20/16 Calorie row
…etc.
*Reset monitor.
Teams of two. One athlete works at a time.
4 rounds for time:
50 DB alternating step up (50,30) RX+(55,35) (24”,20”)
40 Single arm DB push press (50,30) RX+(55,35)
30/27/24 Calorie bike
10 Synchronzied single arm DB devil press (50,30) RX+(55,35)
30 Pull up RX+(chest to bar)
400 Meter run together
50 Wall ball (20,14) RX+(25,20)
*Reset monitor
Strength
Tempo back squat
*4 second negative
5x5 increasing
For time:
30 Hang power clean (135,95) RX+(155,105)
15 Burpee box jump over (24,20) RX+(30,24)
30 Power snatch (95,65) RX+(115,80)
15 Burpee box jump over (24,20) RX+(30,24)
30 Thruster (95,65) RX+(115,80)
15 Burpee box jump over (24,20) RX+(30,24)
*Each athlete is responsible for changing their own weight. Clips must be on the bar.