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
Sumo Stance Good Morning
4x8 Increasing Weight
AMRAP In 10 Minutes:
15 Toes To Bar
12/10 Calorie Assault Bike *Reset Monitor
9 Deadlift (275,195) RX+(315,220)
Core
3 Rounds (9 Minutes)
:45 On/:15 Off For Each
Plank Hip Dips (Hollow Body)
V Up + Tuck Up Combo
Hollow Hold
Teams Of Two. One Athlete Works At A Time.
AMRAP In 30 Minutes:
Buy In: 1200 Meter Run Together
20 Burpee Box Jump (24,20)
30 Hang Power Clean (115,80) RX+(135,95)
40 Goblet Squats (70,53)
Strength
4 Sets:
15 Weighted Ring Push Up (Neutral Grip,Feet Elevated)
15 Barbell Bent Over Row (Supinated Grip)
*As Heavy As Possible For Unbroken Sets. Place A Plate On Back During Push Ups. Elevate Feet To Allow Body To Be Parallel To The Ground.
3 Rounds For Time:
400 Meter Run
20 Single Arm DB Power Cleans (45,30) RX+(50,35)
20 Single Arm DB Thruster (45,30) RX+(50,35)
20 Single Arm DB Alternating Walking Lunge (45,30) RX+(50,35)
*Cleans/Thrusters/Lunges Must Be 10 CONSECUTIVE Reps On Each Arm.
*During Cleans, Only One Head Of The Dumbbell Needs To Touch The Ground. Rep Is Complete Once The DB Touches The Top Of The Shoulder.
Strength
Back Squat
4x8@65% Of 1RM
For Time:
500/400 Meter Row
25/20 Calorie Assault Bike
750/600 Meter Row
45/36 Calorie Assault Bike
1000/800 Meter Row
65/52 Calorie Assault Bike
*Reset All Monitors.
Strength
4 Sets:
10 Romanian Deadlifts (~50% Of 1RM Conventional)
10 Partner Glute Ham Raises
For Time:
Buy In: 100 Double Unders
21-18-15-12-9-6-3
American KB Swing (53,35) RX+(70,53)
Toes To Bar
Box Jump Over (24,20)
Buy Out: 100 Double Unders
Strength
Split Jerk (From Rack)
4x4 Increasing Weight
2 Rounds (29 Minutes):
AMRAP In 4 Minutes:
10 Hand Stand Push Up (Abmat+15’s) RX+(Abmat+45’s)
15/12 Calorie Row *Reset
*Rest 1 Minute*
AMRAP In 4 Minutes:
10 Hang Power Snatch (85,60) RX+(105,75)
10/8 Calorie Assault Bike *Reset
*Rest 1 Minute*
AMRAP In 4 Minutes:
10 Pull Ups RX+(Chest To Bar)
10 Lateral Bar Hop Burpee
*Rest 1 Minute*
*Score Is Total Reps Combined.
Strength
Front Rack Reverse Lunge
4x8 Each Leg, Increasing Weight
10 Rounds (54 Minutes):
With 4 Minutes On The Clock:
300 Meter Run
20 Wall Balls (20,14) RX+(25,20)
MAX Squat Cleans (165,115) RX+(225,160)
*Rest 2 Minutes After Each Round.
Teams Of Two. One Athlete Works While The Other Athlete Rests.
For Time (42 Minute Cap):
3 Rounds:
50/45/40 Calorie Row
50/45/40 Calorie Assault Bike
3 Rounds:
40 DB Alternating Step Up (24,20) (50,35)
40 Toes To Bar
3 Rounds:
30 Power Snatch (75,55) RX+(95,65)
30 Lateral Bar Hop Burpee
3 Rounds:
200 Meter Run Together
20 Synchronized Plate Ground To Overhead (45,35)
*Step Ups Are To Open Standards. Reset All Monitors For Each New Round. Two Foot Take Off Required For Burpees.
Strength
DB/KB Bulgarian Split Squat
4x15 Each Leg (53,35) RX+(70,53)
AMRAP In 20 Minutes:
5 Chest To Bar Pull Ups
10 Push Ups
15 Air Squats
*After Every Four Rounds, Complete 10 Clean & Jerks (135,95) RX+(155,105).
Strength
Staggered Stance Good Morning
5x5 Each Leg, Increasing Weight
3 Rounds For Time:
80 Double Unders
600 Meter Run (2x300m)
40 Abmat Sit Ups *Shoulders Must Pass The Hips