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
KB/DB Bulgarian Split Squat
4x8 Each Leg, Using 1/3 Of Bodyweight In Each Hand.
1x16 Each Leg, Using 50% Of Weight Used For First Four Sets.
AMRAP In 20 Minutes:
Max Hang Squat Clean Thrusters (95,65) RX+(115,80)
*Perform A 400 Meter Run At Minute 0:00 & Minute 10:00.
*Perform 25/20 Calorie Assault Bike At Minute 5:00 & Minute 15:00. Reset Monitor.
Teams Of Two. One Athlete Works At A Time.
AMRAP In 30 Minutes:
(Begin With 50 Reps, Then 60 Reps, Then 70 Reps...Etc.)
Burpees To Plate
Single Arm DB Hang Power Clean & Jerk (45,30) RX+(50,35)
Calorie Assault Bike
Plate Overhead Reverse Lunges (45,35) RX+(65,45)
*For Female/Male Teams, Assault Bike Calorie Count Is 45,54,63...Etc.
*For Female/Female Teams, Assault Bike
Calorie Count Is 40,48,56...Etc.
Strength
Every Minute On The Minute For 10 Minutes:
Power Snatch + Hang Squat Snatch + Squat Snatch (Touch & Go)
*Same Weight Across All Ten Minutes.
AMRAP In 15 Minutes:
15 KB Swings (53,35) RX+(70,53)
15 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)
15 Pull Ups RX+(Chest To Bar)
15 Overhead Squats (95,65) RX+(115,80)
“Jerry”
For Time:
1 Mile Run
2000 Meter Row
1 Mile Run
Core
AMRAP In 12 Minutes:
50 Plank Hip Dips Each Side
40 Med Ball Russian Twists (20,14)
30 Hollow Rocks
20 V Ups
Strength
4 Sets:
10 Strict Chin Up (Add Weight If Possible)
15 Ring Dip
20 Barbell Bent Over Row (Supinated Grip)
25 Push Up
*Scale Down 10 Strict Chin Ups With 6 Negative Chin Ups If Needed. Scale Down Push Ups To Incline Barbell Push Ups If Needed.
AMRAP In 13 Minutes:
80 Double Unders
40 Wall Balls (20,14) RX+(25,20)
20 Toes To Bar
Strength
Clean Pull + Power Clean + Push Jerk + Split Jerk
6 Sets, Increasing Weight
For Time:
64 Abmat Sit Ups
42 Calorie Assault Bike
21 Clean & Jerk (115,80) RX+(135,95)
45 Abmat Sit Ups
30 Calorie Assault Bike
15 Clean & Jerk (115,80) RX+(135,95)
27 Abmat Sit Ups
18 Calorie Assault Bike
9 Clean & Jerk (115,80) RX+(135,95)
*During Sit Ups, Shoulders Must Pass In Front Of The Hops.
*Reset Monitor Each Round.
Strength
Tempo Back Squat
5x5 Increasing Weight (Begin First Set At 50% Of 1RM And Increase From There)
*3 Second Negative, 3 Second Pause, As Fast As Possible Up.
5 Rounds For Time (20 Minute Time Cap):
200 Meter Run
15 Front Squats (115,80) RX+(135,95)
10 Burpee Box Jumps (24,20)
Teams Of Two. One Athlete Works While The Other Athlete Rests.
3 Rounds For Time:
70 KB Goblet Reverse Lunges (53,35) RX+(70,53)
60/54/48 Calorie Assault Bike
50 Power Clean (135,95) RX+(155,105)
400 Meter Run Together
30 Burpee Pull Ups RX+(15 Burpee Bar Muscle Up)
Strength
Every Minute On The Minute For 10 Minutes:
5 Thrusters (135,95) RX+(155,105)
*From The Ground.
-Rest 10 Minutes-
For Time:
42-30-18
Calorie Row *Reset Monitor
Wall Balls (20,14) RX+(25,20)
Core
DB/KB Suitcase Carry
4x50 Meters Each Side
Strength
Good Morning (Toes Elevated On Plates)
4x15 Increasing Weight
5 Rounds For Time:
20 Push Ups
16 DB Alternating Power Snatch (45,30) RX+(50,45)
12 Toes To Bar