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
4 Sets:
15 Tricep Barbell Skull Crushers *Increasing
15 Ring Rows
15 Bodyweight Skull Crushers
For Time:
100 Abmat Sit Up
800 Meter Run
60 Russian KB Swings (70,53)
40 Hang Power Snatch (75,55)
20 DB Devil Press (35,25) RX+(45,30)
Strength
5 Sets:
10 Romanian Deadlift *Increasing Weight
10 Partner Glute Ham Raises
*Add Deficit To RDL If Needed. Emphasize A Deep Stretch In The Hamstrings.
AMRAP In 17 Minutes:
75 Double Unders
15 Burpee Box Jump (24,20) *Full Extension
25/20 Calorie Assault Bike *Reset
Strength
For Time:
100 Shoulder To Overhead (95,65) RX+(115,80)
*No Rack. From The Ground.
For Time:
40 Pull Ups
40 Hand Release Push Ups
40/32 Calorie Row *Reset
30 Pull Ups
30 Hand Release Push Ups
30/24 Calorie Row *Reset
20 Pull Ups
20 Hand Release Push Ups
20/16 Calorie Row *Reset
10 Pull Ups
10 Hand Release Push Ups
10/8 Calorie Row *Reset
Strength
“Death By” Squat Cleans
RX(135,95)
RX+(165,115)
*Goal Is To Complete At LEAST 8 Rounds. Score Is Last Round Completed + Extra Reps.
5 Rounds For Time:
200 Meter Run
16 DB Front Rack Walking Lunges (45,30) RX+(50,35)
12 Toes To Bar
*DB’s Must Be Held By The Handle.
Teams Of Two. One Athlete Works At A Time.
3 Rounds For Time:
80 Push Ups
70 Plate Overhead Reverse Lunges (45,35)
60 Wall Balls (20,14) RX+(25,20)
50 Power Cleans (115,80)
40/36/32 Calorie Assault Bike *Reset
300 Meter Run Together
RX+: Weighted Vest (20,14)
Core
50-40-30-20-10
Abmat Sit Ups
Anchored Leg Raises
Plank Hip Dips (x2 Reps)
AMRAP In 8 Minutes:
18 American KB Swings (53,35) RX+(70,53)
15/12 Calorie Assault Bike
12 Front Squat (135,95) RX+(155,105)
-Rest 4 Minutes-
AMRAP In 8 Minutes:
18 American KB Swings (53,35) RX+(70,53)
15/12 Calorie Row
12 Front Squats (135,95) RX+(155,105)
*Score Is Total Reps Completed Between Both Workouts.
Strength
4 Sets:
15 Strict Press (As Heavy As Possible)
15 Barbell Bent Over Rows (Supinated Grip)
4 Rounds For Time:
200 Meter Run
20 DB Hang Power Snatch (45,30) RX+(50,35)
200 Meter Run
20 DB Alternating Step Up (45,30) RX+(50,35) (24”,20”)
*Snatches Are 10 Each Arm.
*Step Ups Are To CrossFit Games Standards.
Strength
4 Sets:
12 Sumo Stance Good Morning (Increasing Weight)
15 Ring Hamstring Curls
AMRAP In 15 Minutes:
20/16 Calorie Row *RESET MONITOR
20 Deadlifts (225,160) RX+(245,170)
20 Step Down Box Jumps (24,20)
20 Toes To Bar
Strength
“JT”
For Time (12 Minute Time Cap):
21-15-9
Handstand Push Up (Abmat+15’s)
Ring Dips
Push Up
*For Scale Downs, Use Box Hand Stand Push Ups, Banded Ring Dips, & Incline Push Ups On A Rack.
RX+
For Time:
Buy In: 100 Double Unders
5 Rounds:
4 Bar Muscle Up
6 Power Snatch (135,95)
8 Lateral Bar Hop Burpee
Buy Out: 100 Double Unders
RX
For Time:
Buy In: 100 Double Unders
5 Rounds:
6 Chest To Bar Pull Ups
6 Power Snatch (115,80)
8 Lateral Bar Hop Burpees
Buy Out: 100 Double Unders
Strength
Back Squat
4x10 Increasing Weight
*Begin At 60% Of 1RM & Increase From There.
3 Rounds (22 Minutes):
With 6 Minutes On The Clock:
25/20 Calorie Assault Bike *RESET MONITOR
400 Meter Run
Max Hang Squat Cleans (135,95) RX+(165,115)
*Rest 2 Minutes After Each Round.
*Score Is Total Hang Squat Cleans Combined.