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.
Farewell Omar! Good Luck!
Team Of Two. One Athlete Works At A Time.
30 Minute Clock:
3 Rounds:
50 Alternating DB Power Snatch (45,30) RX+(50,35)
400 Meter Run Together
50/45/40 Calorie Row *Reset Monitor
With Remaining Time, AMRAP Of:
20 Hang Power Snatch (95,65) RX+(115,80)
20 Toes To Bar
Strength
Back Squat
4x8@70%
3 Rounds For Time (20 Minute Cap):
20 Wall Balls (20,14) RX+(25,20)
20 KB Swing (53,35) RX+(70,53)
20 Box Jump Overs (24,20)
20 Pull Ups RX+(Chest To Bar)
20 Burpee To Plate (45)
Core
3 Rounds (12 Minutes):
:45 On/:15 Off For Each:
Plank Hip Dips
Hollow Rocks
Plate Alternating Single Leg V Ups (15,10)
Plate Russian Twists (15,10)
AMRAP In 15 Minutes:
Buy In: 800 Meter Run
3 Rope Climbs
12/10 Calorie Assault Bike *Reset Monitor
20 Push Ups
Strength
Romanian Deadlift
7x5@50% Of 1RM Conventional Deadlift
5 Rounds For Time:
18/15 Calorie Row *Reset Monitor
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
Barbell: RX(135,95) RX+(165,115)
Strength
Every 90 Seconds For 12 Minutes:
2 Hang Power Snatch + 2 Power Snatch (Touch & Go)
*Performed As An Unbroken Complex.
*As Heavy As Possible. Same Weight For All 12 Minutes.
AMRAP In 12 Minutes:
9 Hand Stand Push Up (Abmat+15’s) RX+(Abmat+45’s)
18 Toes To Bar
36 Double Under
Strength
KB/DB Bulgarian Split Squat
3x12 Each Leg
Scaled: (35,25)
RX: (45,30)
RX+: (53,35)
3 Rounds For Time:
400 Meter Run
30 Plate Overhead Walking Lunges (45,35) RX+(65,45)
20/16 Calorie Assault Bike *Reset Monitor
Teams Of Two. One Athlete Works While The Other Athlete Rests.
3 Rounds For Time (35 Minute Time Cap):
40/34/28 Calorie Row *Reset Monitor
30 Burpee Over Rower
40 Power Clean
30 Shoulder To Overhead
40/34/28 Calorie Bike *Reset Monitor
Barbell: RX(115,80) RX+(135,95)
Strength
Back Squat
5x3@85%
For Time:
10 Power Snatch (75,55) RX+(95,65)
15 Wall Balls (20,14) RX+(25,20)
20 Power Snatch
30 Wall Balls
40 Power Snatch
60 Wall Balls
Strength
4 Sets:
20 Laying Barbell Tricep Extension (Skull Crusher)
20 Barbell Bicep Curl
5 Rounds For Time:
300 Meter Run
25 Russian KB Swing (70,53)
20 Push Up *Chest To Floor
Strength
Push Press
6x4 Increasing Weight
AMRAP In 14 Minutes:
15 Hang Power Clean (135,95) RX+(155,105)
12 Step Down Box Jump (24,20)
9 Burpee Pull Up RX+(Chest To Bar)