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:
12 DB/KB Romanian Deadlift (As Heavy As Possible, One Weight In Each Hand)
10 Partner Glute Ham Raises
For Time (12 Minute Cap):
100-80-60-40-20 Double Unders
25-20-15-10-5 Box Jump Overs (24,20)
*Perform 100 Double Unders, Then 25 BJO’s, Then 80 Double Unders, Then 20 BJO’s...Etc.)
*At Minute 12, Begin:
AMRAP In 8 Minutes
15 Wall Balls (20,14) RX+(25,20)
12 Barbell Sumo Deadlift High Pull (75,55) RX+(95,65)
*Score Both Workouts Individually.
Strength
Establish 1RM Back Squat
AMRAP In 12 Minutes:
12 Front Squat (115,80) RX+(135,95)
15/12 Calorie Row *Reset
Strength
Every Minute On The Minute For 10 Minutes:
Hang Power Snatch + Low Hang Power Snatch + Power Snatch (Touch & Go)
*Increase Weight Every 2 Minutes.
For Time:
50 American KB Swings (53,35) RX+(70,53)
400 Meter Run
50 Toes To Bar
400 Meter Run
20 Power Snatch (115,80) RX+(135,95)
400 Meter Run
50 Single Arm DB Hang Power Clean & Jerk (45,30) RX+(50,35)
400 Meter Run
*Single Arm DB HPC&J’s Are 25 Reps Each Arm, Broken Up In Any Way.
Teams Of Two.
For Time:
Part A:
350/315/280 Calorie Assault Bike
Part B:
5 Rounds:
30 Power Cleans (95,65) RX+(115,80)
30 Pull Ups RX+(Chest To Bar)
30 Shoulder To Overhead (95,65) RX+(115,80)
30 Lateral Bar Hop Burpees
*One Athlete Will Begin Part A And The Other Athlete Will Begin Part B. Athletes Can Switch Tasks At Any Point, However, Both Parts Need To Be Worked On Simultaneously. Upon Completion Of Any Part (Doesn’t Matter Which Is Completed First), THEN Both Athletes Can Work On Finishing The Remaining Part, With One Athlete Working At A Time & The Other Athlete Resting.
Strength
Back Squat
3x20 Increasing Weight
*First Set @ 50% Of 1RM & Increase From There
AMRAP In 12 Minutes:
16/13 Calorie Row *Reset
8 Box Jump Over (24,20)
16 Front Rack Reverse Lunges (95,65) RX+(115,80)
8 Box Jump Over (24,20)
Strength
Not For Time, For QUALITY:
21-15-9
Handstand Push Up (Abmat+15’s) RX+(Abmat+45’s)
Strict Chin Up
5 Rounds For Time:
3 Rope Climb
12 Hang Power Snatch (85,60) RX+(105,75)
15 Wall Balls (20,14) RX+(25,20)
Strength
Hang Power Clean + Low Hang Power Clean + Power Clean (Touch & Go)
5 Sets Increasing Weight
AMRAP In 10 Minutes (Ladder Style):
(Perform 3 Reps Of Each, Then 6 Reps, Then 9 Reps...Etc.)
Deadlift (245,170) RX+(275,195)
Toes To Bar
*After Each Round, Perform 30 Double Unders.
*Score Is Total Reps Combined.
Core
For Time:
60 Plank Hip Dips Each Side
50 Abmat Sit Ups
40 Hollow Rocks
30 Tuck Ups
Strength
Not For Time, For QUALITY:
40-30-20-10
Ring Push Up (Feet Elevated)
DB Bent Over Row (45,30) RX+(50,35) (Each Arm)
“Jerry”
For Time:
1600 Meter Run (2x800m)
2000 Meter Row
1600 Meter Run (2x800m)
*Be Sure To Run Into The Alley & Pass The Light Post In Between 800’s.
RX+: Weighted Vest (20,14)
Strength
Front Squat
5x3 Increasing Weight
*Begin At 80% Of 1RM & Increase From There.
3 Rounds For Time:
24 Alternating DB Step Ups (45,30) RX+(50,35)
20/16 Calorie Assault Bike *Reset
16 Thrusters (95,65) RX+(115,80)
12 Lateral Bar Hop Burpees *Two Foot Takeoff
Strength
Back Squat
5x3 Increasing Weight
*Begin At 80% Of 1RM & Increase From There.
5 Rounds For Time:
10 Power Cleans *Increasing Weight
20 UNBROKEN Wall Balls (20,14) RX+(25,20)
*Each Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.
First Round: (95,65) RX+(125,85)
Second Round: (115,80) RX+(145,100)
Third Round: (135,95) RX+(165,115)
Fourth Round: (155,105) RX+(185,130)
Fifth Round: (165,115) RX+(205,145)