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.
Core
3 Rounds
:45 On/:15 Off For Each
Ring Plank W/ Alternating Arm Extensions
Hollow Body Flutter Kicks
Plank Rocks
V Ups
AMRAP In 14 Minutes:
15 Hang Power Cleans (115,80)
2 Rope Climbs
15/12 Calorie Row
2 Rope Climbs
15 Step Down Box Jumps (24,20)
Gymnastics
EMOM x 14
Even Minute: 20 Push Ups
Odd Minute: 14 Alternating Pistols
*If Needed, Scale Down To Incline Push Ups Using A Barbell On The Rig.
For Time:
Alternating DB Power Snatch (45,30)
Wall Ball (20,14)
*150 Meter Run Before Each Round.
Strength
Thruster
6x3 Increasing Weight
For Time:
21-15-9
Clean & Jerk (115,80) RX+(145,100)
Toes To Bar
Calorie Assault Bike
*Reset Bike Monitor Each New Round.
Strength
Power Snatch (Touch & Go)
6x4 Increasing Weight
3 Rounds For Time:
400 Meter Run
30 Russian KB Swings (70,53)
20 Calorie Row
*Reset Monitor For Each New Round.
Strength
Back Squat
5x1@90%
AMRAP In 15 Minutes:
40 Double Unders
30 Plate Overhead Reverse Lunges (45,35) RX+(65,45)
20 Pull Ups RX+(Chest To Bar)
10 Burpee Box Jump Overs (24,20) RX+(30,24)
Teams Of Two. Partner Relay.
20 Rounds For Time (10 Rounds Each Athlete):
9 Burpees
12/9 Calorie Assault Bike
150 Meter Run
*One athlete completes an entire round then tags the next athlete to start theirs.
*Monitor be reset for each new round. The athlete resting is allowed to reset the monitor.
*Burpees require FULL hip & knee extension while jumping and hands must touch overhead.
*The run begins & ends at the wooden post. The athlete must step on the sidewalk.
Gymnastics
For Time:
Hand Stand Push Up (Abmat+15’s) RX+(Abmat+45&25’s Stacked)
*After Each Set, Perform 1 Rope Climb.
At Minute 15, Begin:
3 Rounds For Time:
75 Double Unders
500 Meter Row
25 Deadlifts (205,145) RX+(225,160)
*Score Each Workout Individually.
Core
3 Rounds (12 Minutes):
:45 On/:15 Off For Each Movement:
Hollow Rocks
V Ups
Hollow Body Flutter Kicks
Plate Russian Twists
5 Rounds For Time:
200 Meter Run
12 Hang Power Cleans (115,80) RX+(145,100)
12 Front Squats (115,80) RX+(145,100)
Gymnastics
For Time:
Buy In: 30 Alternating Pistols
42 Push Ups
21 Pull Ups RX+(Chest To Bar)
30 Push Ups
15 Pull Ups RX+(Chest To Bar)
18 Push Ups
9 Pull Ups RX+(Chest To Bar)
Buy Out: 30 Alternating Pistols
*Push-ups are to be done strict. Each rep must lower until chest/upper abdomen touch the ground. You may not release tension at the bottom of your rep and each push-up must be done in touch & go fashion.
*If Needed, Scale Down The Pistols With
40 KB Goblet Reverse Lunges (35,25).
At Minute 18, Begin:
AMRAP In 12 Minutes:
20 KB Swings (53,35) RX+(70,53)
15/12 Calorie Assault Bike
10 Burpees
*KB Swings Are Fully Overhead. Burpees Require FULL Hip & Knee Extension. Reset Monitor For Each New Round.
*Score Each Workout Individually.
Strength
Hang Power Clean + Power Clean + Jerk
6 Sets Increasing Weight
*Must Be Completed Unbroken And Touch & Go.
For Time:
400 Meter Run
30 Power Snatches
400 Meter Run
30 Clean & Jerks
400 Meter Run
RX(115,80) RX+(135,95)