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 Position Squat Snatch + Hang Squat Snatch + Low Hang Squat Snatch
5 Sets Increasing Weight
AMRAP In 13 Minutes (Ladder Style):
(Perform 4 Reps Of Each, Then 8 Reps Of Each, Then 12 Reps...Etc.)
Toes To Bar
Step Down Box Jump (24,20)
*Before Each Round, Perform 4 Power Snatches (115,80) RX+(135,95).
Strength
Back Squat
5x5 Increasing Weight (60%,65%,70%,75%,80%)
For Time:
700 Meter Run
60/48 Calorie Assault Bike
500 Meter Run (300m+200m)
40/32 Calorie Assault Bike
300 Meter Run
20/16 Calorie Assault Bike
100 Meter Run (Wall & Back)
Teams Of Two. One Athlete Works While The Other Athlete Rests.
3 Rounds For Time:
50/45/40 Calorie Assault Bike
400 Meter Run Together
30 Burpee Box Jump Overs (24,20)
40 Power Snatch (75,55) RX+(95,65)
50 Wall Balls (20,14) RX+(25,20)
“Frantasy Land”
For Time (35 Minute Cap):
21-15-9
Thruster (95,65)
Pull Up
Immediately Into,
15-12-9
Thruster (115,80)
Chest To Bar Pull Up
Immediately Into,
12-9-6
Thruster (135,95)
Bar Muscle Up
*Scale Down For Each Muscle Up Is A Chest To Bar Pull Up & Ring Dip.
Core
2 Rounds (Not For Time):
50 Abmat Sit Ups
50 Anchored Leg Raises
50 Plank Hip Dips (50 Each Side)
50 Med-Ball Russian Twists (20,14)
50 Hollow Body Flutter Kicks (50 Each Side)
With A 12 Minute Clock, Perform:
1500/1200 Meter Row
With Remaining Time, AMRAP Of:
40 Russian KB Swing (70,53)
20 Burpees
Strength
Deadlift (Touch & Go)
5x5 Increasing Weight (55%,60%,65%,70%,75%)
AMRAP In 15 Minutes:
20 Power Clean (135,95) RX+(165,115)
30/24 Calorie Assault Bike
40 Goblet Squats (53,35) RX+(70,53)
50 Double Unders
Strength
Power Position Snatch + Hang Power Snatch + Low Hang Power Snatch
5 Sets, Increasing Weight
3 Rounds For Time:
400 Meter Run
20 Shoulder To Overhead (115,80) RX+(135,95)
20 Toes To Bar
20/16 Calorie Row *Reset Monitor
Strength
KB Front Rack Bulgarian Split Squat
1x20,16,12,16,20 Each Leg
*Pyramid Rep Scheme. Increase Weight As Reps Decrease, And Then Decrease Weight As Reps Increase.
AMRAP In 12 Minutes:
Max Wall Balls (20,14) RX+(25,20)
*Every Minute On The Minute, Perform 5 Burpee Box Jump Overs (24,20). Begin The Workout With BBJO’s. Score Is Total Wall Balls Completed.
Teams Of Two. One Athlete Works While The Other Athlete Rests.
For Time:
3 Rounds:
50 DB Alternating Power Snatch (45,30) RX+(50,35)
50/45/40 Calorie Assault Bike *Reset Monitor
-400 Meter Run Together-
3 Rounds:
50 Shoulder To Overhead (95,65) RX+(115,80)
50 Pull Up
-400 Meter Run Together-
3 Rounds:
50 Synchronized Air Squats
50 Burpees
Strength
4 Rounds (Not For Time):
15 Good Morning
15 Barbell Bent Over Row (Supinated Grip)
15 Body Weight Skull Crushers
5 Rounds For Time:
200 Meter Run
15/12 Calorie Row *Reset Monitor
10 Hang Squat Clean (135,95) RX+(165,115)