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
Romanian Deadlift
2x12 Increasing Weight
2x10 Increasing Weight
2x8 Increasing Weight
14 Min AMRAP
20/16 Calorie Assault Bike
20 Wall Balls (20,14) RX+(25,20)
20 Russian KB Swings (70,53)
20 Burpees To Plate (45)
For Russian KB Swings, Arms Must Be FULLY Extended And Must Reach Parallel To The Floor. For Burpees, Full Extension Is Not Required But You Must Jump Onto The Plate. Bike Monitor Must Be Reset.
Strength
Power Snatch
Find 1-Rep Max
For Time:
80 Double Unders
20 Power Snatch (95,65) RX+(115,80)
20 Box Jump Over (24,20)
40 Toes To Bar
20 Box Jump Over (24,20)
20 Power Snatch (95,65) RX+(115,80)
80 Double Unders
Strength
Front Squat
Find 1-Rep Max
1x8@40%
1x5@50%
1x3@60%
1x2@70%
1x1@80%
1x1@90%
1x1@95%
1x1@100+%
For Time (15 Minute Time Cap)
3 Rounds:
400 Meter Run
30 Push Ups
20 Goblet Squat (70,53)
*Push-Ups Need To Be Done Strict In Order To Count. Tight, Rigid Body Position Must Be Kept (No Worming). Chest Must Touch The Floor And Arms Must Fully Extend Up Up Top. Every Rep BEGINS Ands ENDS At The Top Of The Push Up.
30 Minute Clock
Buy In: 100/90/80 Calorie Assault Bike
Double 'DT'
10 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
RX (135,95) RX+(155,105)
With Remaining Time Of 30 Minutes, AMRAP Of:
12 Burpees
24 Wall Balls (20,14) RX+(25,20)
*Partition Reps In Any Way. Score Is Total Rounds + Extra Reps Of Burpee & Wallball AMRAP
Pause Power Snatch
7x3 Increasing Weight (Reset After Each Rep)
*Pause For 2 Seconds At The Following Poisitions:
Mid Shin
Above The Knee
Power Position (Hip Pocket)
For Time:
15-20-15
Calorie Row
Toes To Bar
-Run 400 Meters-
15-20-15
KB Swing (53,35) RX+(70,53)
Box Jump (24,20) RX+(30,24)
Strength
KB/DB Single Leg Deadlift
4x10 Each Leg
Increasing Weight
For Time
5 Rounds:
2 Rope Climb
12 Alternating Pistols
24 Double Unders
Strength
Push Press
6x4
14 Min AMRAP:
RX
6 Chest To Bar Pull Ups
8 Hand Stand Push Ups (Abmat+15's)
10/8 Calorie Assault Bike
RX+
4 Ring Muscle Up
8 Hand Stand Push Ups (Abmat+45's)
12/10 Calorie Assault Bike
Strength
Find 1-Rep Max
Power Clean
12 Min AMRAP
10-9-8-7-6-5-4-3-2-1
Power Clean (115,80) RX+(135,95)
Lateral Bar Hop Burpee
Strength
Back Squat
Find 1-Rep Max
1x8@40%
1x5@50%
1x3@60%
1x2@70%
1x1@80%
1x1@90%
1x1@95%
1x1@100+%
10 Min AMRAP
1200 Meter Run (400m x 3)
MAX Wall Balls (20,14) RX+(25,20)
30 Min AMRAP
8 Synchronized Burpees
12 Hand Stand Push Up (Abmat+15's) RX+(Abmat+45's)
16 Box Jump (30,24)
20 Toes To Bar
24 Calorie Assault Bike
28 Deadlifts (205,145) RX+(225,160)
*Partition Reps Any Way, Except For Burpees Which Must Be Synchronized.