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
Back Squat
5x3@85% Of 1RM
For Time:
200 Meter Run
20/16 Calorie Row *Reset
20 Wall Balls (20,14) RX+(25,20)
300 Meter Run
30/24 Calorie Row *Reset
30 Wall Balls (20,14) RX+(25,20)
400 Meter Run
40/32 Calorie Row *Reset
40 Wall Balls (20,14) RX+(25,20)
300 Meter Run
30/24 Calorie Row *Reset
30 Wall Balls (20,14) RX+(25,20)
200 Meter Run
20/16 Calorie Row *Reset
20 Wall Balls (20,14) RX+(25,20)
Teams Of Two. One Athlete Works At A Time.
AMRAP In 35 Minutes:
30 Burpee Box Jump Over (24,20)
40 Pull Up
50/45/40 Calorie Assault Bike *Reset Monitor
40 Front Squat (95,65) RX+(115,80)
30 Hang Power Snatch (95,65) RX+(115,80)
Strength
4 Sets:
12 Good Mornings (Increasing)
12 Hand Stand Push Ups (Add Deficit If Possible)
RX
“DT”
5 Rounds For Time:
12 Deadlifts (155,105)
9 Hang Power Cleans (155,105)
6 Shoulder To Overhead (155,105)
RX+
“Progressive DT”
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
Round 1: (135,95)
Round 2: (155,105)
Round 3: (185,125)
Round 4: (205,145)
Round 5: (225,155)
*Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.
Strength
DB/KB Bulgarian Split Squat
1x15,12,9,6,15 Each Leg (Increasing Weight)
*Last Set Of 15 To Be Used With Same Weight As The First Set Of 15.
For Time:
75 Double Unders
400 Meter Run
40 Russian KB Swings (70,53)
40 Alternating DB Step Ups (24”,20”) (45,30) RX+(50,35)
75 Double Unders
300 Meter Run
30 Russian KB Swings (70,53)
30 Alternating DB Step Ups (24”,20”) (45,30) RX+(50,35)
75 Double Unders
200 Meter Run
20 Russian KB Swings (70,53)
20 Alternating DB Step Ups (24”,20”) (45,30) RX+(50,35)
Strength
3 Sets (As Heavy As Possible):
15 DB Floor Press (DB Each Hand)
15 DB Bent Over Row (DB Each Hand)
15-20 STRICT Push Ups
15-20 Ring Rows (Feet Elevated)
3 Rounds For Time:
30 Wall Balls (20,14) RX+(25,20)
25/20 Calorie Row *Reset Rower
20 Burpee To Target (6”)
Strength
Hang Muscle Snatch
4x3 Increasing
Then,
Hang Power Snatch
4x3 Increasing
RX+
AMRAP In 10 Minutes (Ladder Style):
Perform 2 Reps Of Each, Then 4 Reps, Then 6 Reps...Etc.)
Power Snatch (155,105)
Ring Muscle Up
Box Jump (30,24)
RX
AMRAP In 10 Minutes (Ladder Style):
Perform 2 Reps Of Each, Then 4 Reps, Then 6 Reps...Etc.)
Power Snatch (135,95)
Chest To Bar Pull Up
Box Jump (30,24)
Strength
Back Squat
5x3@80% Of 1RM
For Time:
21-18-15-12-9-6-3
Calorie Assault Bike *Reset
Toes To Bar
Front Squat (135,95) RX+(165,115)
Teams Of Two. One Athlete Works At A Time.
4 Rounds For Time:
40 Barbell Reverse Lunges (95,65) RX+(115,80)
40/36/32 Calorie Row *Reset
40 DB Hang Power Snatch (45,30) RX+(50,35)
40 Front Squat (95,65) RX+(115,80)
40 Lateral Bar Hop Burpee
Strength
5 Sets:
8 Push Press (Increasing)
10 Strict Pull Ups (Add Weight If Possible)
5 Rounds For Time:
200 Meter Run
15 Deadlift
10 Hang Power Clean
First Round: (95,65) RX+(145,100)
Second Round: (115,80) RX+(155,105)
Third Round: (135,95) RX+(165,115)
Fourth Round: (155,105) RX+(175,125)
Fifth Round: (165,115) RX+(185,130)
*Each Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.
Strength
Overhead Squat (From Rack)
1x12,10,8,6,4,2 Increasing Weight
For Time:
30-20-10
Calorie Bike *Reset
Toes To Ring *Toes Must Touch Rings
-Rest Exactly 3 Minutes-
15-10-5
Burpee To Target (6”)
Overhead Squat (135,95)
*Score Is Total Time Including The Rest Period.