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:
Hollow Body Plank Hip Dips
Hollow Body Flutter Kicks
V Ups
Med Ball Russian Twists (20,14)
5 Rounds:
AMRAP In 3 Minutes:
20 Alternating DB Power Snatch (45,30) RX+(50,35)
12 Burpees *Full Extension
MAX Box Jump Overs (24,20)
-Rest 90 Seconds After Each Round-
*Score Is Total Completed Box Jump Overs.
Strength
Romanian Deadlift
6x6@55-60% Of 1RM Conventional Deadlift
AMRAP In 13 Minutes:
10-9-8-7-6-5-4-3-2-1
Alternating Front Rack Reverse Lunges (95,65) RX+(115,80)
Hand Stand Push Up (Abmat+15’s) RX+(Abmat+45’s)
Toes To Bar
*Score Is Total Reps Completed.
*Lunge Reps Are To Be Performed On EACH LEG.
Strength
Squat Clean + Front Squat + Split Jerk
6 Sets Increasing Weight
*Bar May Not Be Dropped In Between Movements.
For Time:
27-21-15-9
Wall Balls (20,14) RX+(25,20)
Thrusters (95,65) RX+(105,75)
Calorie Assault Bike *Reset Monitor
Time Trial
500 Meter Row
3 Rounds For Time:
80 Double Unders
400 Meter Run
20 Power Snatch (75,55) RX+(95,65)
Teams Of Two. One Athlete Works At A Time.
AMRAP In 35 Minutes:
50/45/40 Calorie Assault Bike *Reset Monitor
50 Hang Power Clean (115,80) RX+(135,95)
50 Shoulder To Overhead (115,80) RX+(135,95)
50 Toes To Bar
50 Russian KB Swing (70,53)
50 Burpees *Full Extension
Strength
Back Squat
4x6@75% Of 1RM
AMRAP In 12 Minutes:
25/20 Calorie Row *Reset Monitor
25 Goblet Squats (53,35) RX+(70,53)
20 Deadlifts (185,130) RX+(205,145)
Core
3 Rounds (For Quality):
50 Abmat Sit Ups
40 Anchored Leg Raises
30 Hollow Rocks
3 Rounds For Time:
400 Meter Run
30 Push Ups
20 Hang Power Snatch (85,60) RX+(105,75)
*During Push Ups, Chest Must Touch The Ground In A “Touch & Go” Manner.
*Scale Down Push Ups To Incline Push Ups If Necessary (Place A Barbell On The Rack And Touch Your Chest To The Barbell). No Knee Push Ups.
Strength
Sumo Stance Good Morning
5x8 Increasing Weight
RX+
For Time:
50 Wall Balls (25,20)
40 DB Hang Power Clean & Jerk (50,35)
30 Squat Cleans (145,100)
20 Hand Stand Push Ups (Abmat+45&25’s Stacked Each Side)
10 Bar Muscle Ups
RX
50 Wall Balls (20,14)
40 DB Hang Power Clean & Jerk (45,30)
30 Squat Cleans (115,80)
20 Hand Stand Push Ups (Abmat+15’s)
20 Chest To Bar Pull Ups
Strength
Power Position Snatch + Hang Power Snatch + Low Hang Power Snatch
6 Sets Increasing Weight
3 Rounds For Time:
25/20 Calorie Assault Bike *Reset Monitor
15 Burpee Box Jump (24,20)
Strength
Overhead Squat
6x3 Increasing Weight
5 Rounds For Time:
50 Double Unders
15 Thruster (95,65) RX+(105,75)
15/12 Calorie Row *Reset Monitor