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
Deficit Front Rack Reverse Lunge
4x8 Each Leg, Increasing Weight
*Begin Standing On 45lb Plate
For Time:
100 Wall Balls (20,14) RX+(25,20)
50/40 Calorie Assault Bike
25 Box Jumps (30,24)
50 Russian KB Swings (70,53)
100 Double Unders
Strength
Snatch Grip Romanian Deadlift
5x10 Increasing Weight
AMRAP In 12 Minutes:
9 Burpee To Target *At Least 6”
15 Hang Power Snatch (75,55) RX+(95,65)
21/17 Calorie Row *Reset
Monday
Strength
Overhead Squat
5x5 Increasing Weight
For Time:
1200 Meter Run (3x400m)
45 Thrusters (95,65) RX+(105,70)
800 Meter Run (2x400m)
30 Thrusters (115,80) RX+(125,90)
400 Meter Run
15 Thrusters (135,95) RX+(145,100)
Teams Of Two. One Athlete Works While The Other Athlete Rests.
3 Rounds For Time:
40 Power Snatch (95,65) RX+(115,80)
40 Burpee Box Jump Over (24,20)
40 Synchronized Air Squats
400 Meter Run Together
60/54/48 Calorie Row *Reset
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
4 Rounds For Time:
15 Wall Balls (20,14) RX+(25,20)
15 KB Swings (53,35) RX+(70,53)
50 Double Unders
15 Overhead Squats (75,55) RX+(95,65)
15 Toes To Bar
Mobility (Coach’s Choice)
Strength
5 Sets Increasing Weight
Hang Squat Snatch + Low Hang Squat Snatch (Below Knee) + Squat Snatch (Touch & Go)
5 Rounds For Time:
9 Hang Power Clean & Jerk (95,65) RX+(115,80)
9 Chest To Bar Pull Up
9 Box Jump Over (24,20)
Strength
Tempo Front Squat
5x7 Increasing Weight
*5 Second Eccentric
AMRAP In 18 Minutes:
20/16 Calorie Assault Bike *Reset
15 Deadlifts (205,145) RX+(225,160)
20 KB Goblet Reverse Lunges (53,35) RX+(70,53)
15 Lateral Bar Hop Burpee *Two Foot Takeoff
Strength
Floor Press
8 Minutes To Build To Heavy Set Of 5
Then,
4 Rounds (8 Minutes):
:30 On/:30 Off For Each (Alternating):
Plyo Push Ups Jumping On & Off 45lb. Plates
Ring Dips
*Scale Down To Regular Push Ups Or Incline Push Ups If Necessary.
3 Rounds For Time:
400 Meter Run
30 DB Hang Power Clean & Jerk (45,30) RX+(50,35)
20/16 Calorie Row *Reset Monitor
*DB Hang Power Clean & Jerks Must Be 15 Reps Each Arm, But Can Be Partitioned Any Way.
Teams Of Two. One Athlete Works At A Time.
For Time (40 Minute Cap):
3 Rounds:
400 Meter Run Together
40 Box Jumps (24,20)
3 Rounds:
40/36/32 Calorie Assault Bike *Reset
40 Shoulder To Overhead (75,55) RX+(95,65)
3 Rounds:
40/36/32 Calorie Row *Reset
40 Burpee Over Rower *Two Foot Takeoff