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
Floor Press
5x10 Increasing Weight
Then,
1x20@50% Of Last Set
For Time:
30 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)
40 Power Snatch (95,65) RX+(115,80)
50 Toes To Bar
40 Lateral Bar Hop Burpees
30 Push Press
*Scale Down HSPU’s To Heavy DB Push Press’s, And Scale Down Toes To Bar To Anchored Weighted Sit Ups With A DB On Chest.
Teams Of Two. One Athlete Works At A Time, Except During Runs.
For Time:
100/90/80 Calorie Row
800 Meter Run Together
100/90/80 Calorie Assault Bike
800 Meter Run Together
100 Burpee Box Jump Overs (24,20) *No Extension Required
Strength
Tempo Back Squat
*4 Second Eccentric, 4 Second Pause, 4 Second Concentric.
6x5 Increasing Weight
5 Rounds For Time:
60 Double Unders
15 Thruster (95,65) RX+(105,75)
Core
4 Rounds (12 Minutes):
:45 On/:15 Off For Each Movement
Bicycle Crunches
Anchored Leg Raises
Weighted Hollow Hold + Flutter Kicks
Immediately Into,
75 Abmat Sit Ups (3 Minute Cap)
AMRAP In 18 Minutes:
Buy In: 1.5/1.2 Mile Assault Bike
20 Deadlifts (185,130) RX+(205,145)
20 KB Goblet Reverse Lunges (53,35) RX+(70,53)
20 DB Hang Power Clean (45,30) RX+(50,35)
20 Hand Release Push Ups
*Two DB’s For Hang Power Cleans.
Strength
Hang Muscle Snatch
3x5 Increasing Weight
Then,
Hang Power Snatch
5x3 Increasing Weight
For Time:
1000/800 Meter Row *Reset Monitor
35 American KB Swings (53,35) RX+(70,53)
30 Step Down Box Jumps (24,20)
750/600 Meter Row *Reset Monitor
30 American KB Swings (53,35) RX+(70,53)
25 Step Down Box Jumps (24,20)
500/400 Meter Row *Reset Monitor
25 American KB Swings (53,35) RX+(70,53)
20 Step Down Box Jumps (24,20)
250/200 Meter Row *Reset Monitor
20 American KB Swings (53,35) RX+(70,53)
15 Step Down Box Jumps (24,20)
Strength
DB/KB Bulgarian Split Squat
1x15,12,9,12,15 Each Leg (Pyramid Rep Scheme)
*Increase Weight As The Reps Decrease, Then Repeat The Same Weight For Last Two Sets Of 12 & 15.
*Focus On Quality Range Of Motion, Which Is Hip Crease Below The Top Of The Knee.
RX
AMRAP In 12 Minutes:
(Perform 2 Reps Of Each, Then 4 Reps, Then 6 Reps...Etc.)
Chest To Bar Pull Up
Overhead Squat (95,65)
Lateral Bar Hop Burpees
RX+
AMRAP In 12 Minutes:
(Perform 1 BMU + 2 OHS + 2 LBHB, Then 2 BMU + 4 OHS + 4 LBHB, Then 3 BMU + 6 OHS + 6 LBHB...Etc.)
Bar Muscle Up
Overhead Squat (115,80)
Lateral Bar Hop Burpees
Monday
Strength
Good Morning
5x8 Increasing Weight
5 Rounds
AMRAP In 4 Minutes:
400 Meter Run
20/16 Calorie Assault Bike *Reset Monitor
MAX Hang Power Clean & Jerk (95,65) RX+(115,80)
*2 Minute Rest After Each Round.
*Score Is Total Hang Power Clean & Jerks Completed Between All 5 Rounds.
Teams Of Two. One Athlete Works At A Time.
AMRAP In 35 Minutes:
20 Burpee Box Jumps (30,24) *Full Extension
40 Hang Power Snatch (95,65) RX+(105,75)
60 Toes To Bar
80/72/64 Calorie Row *Reset Monitor
100 Wall Balls (20,14) RX+(25,20)
Strength
Back Squat
3x8@70% Of 1RM
3 Rounds For Time:
20 DB Alternating Power Snatch (45,30)
RX+(50,35)
20 Front Squats (75,55) RX+(95,65)
20/16 Calorie Assault Bike
Buy Out: 800 Meter Run
Strength
Power Clean + Hang Power Clean + Push Jerk + Split Jerk
5 Sets Increasing Weight
AMRAP In 14 Minutes:
25 Abmat Sit Ups
20 Hand Release Push Ups
15 Hang Power Cleans (115,80) RX+(135,95)
10 Shoulder To Overhead (115,80) RX+(135,95)