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.
AMRAP In 12 Minutes:
12 Hang Power Snatch (85,60) RX+(105,70)
15 Toes To Bar
18/15 Calorie Row *Reset
Skill/Core/Strength
For Time:
100 Double Unders
50 Abmat Sit Ups
25 Ring Dips
80 Double Unders
40 Abmat Sit Ups
20 Ring Dips
60 Double Unders
30 Abmat Sit Ups
15 Ring Dips
40 Double Unders
20 Abmat Sit Ups
10 Ring Dips
20 Double Unders
10 Abmat Sit Ups
5 Ring Dips
Strength
Back Squat
5x4@85% Of 1RM
For Time:
21-18-15-12-9-6-3
Calorie Assault Bike *Reset
Front Squat (115,80) RX+(135,95)
Pull Up
Strength/Gymnastics
3 Rounds:
12 Good Mornings
12 Strict Hand Stand Push Ups *Add Deficit If Possible
For Time:
300 Meter Run
20 Clean & Jerk (75,55) RX+(105,75)
300 Meter Run
16 Clean & Jerk (95,65) RX+(125,90)
300 Meter Run
12 Clean & Jerk (115,80) RX+(145,100)
300 Meter Run
8 Clean & Jerk (135,95) RX+(165,115)
300 Meter Run
4 Clean & Jerk (155,105) RX+(185,130)
*Each Athlete Is Responsible For Changing Their Own Weights. Clips Must Be On The Bar.
Teams Of Two. One Athlete Works At A Time.
3 Rounds For Time:
80/72/64 Calorie Row *Reset
70 DB Reverse Lunges (45’s,30’s) RX+(50’s,35’s)
60 Wall Balls (20,14) RX+(25,20)
50 Pull Up
40 Lateral Double Bar Hop Burpee *Two Foot Takeoff
Strength
Strict Press
5x3 Increasing Weight
3 Rounds For Time:
20 Deadlift (205,145) RX+(225,160)
20 Single Arm DB Push Press Each Arm (45,30) RX+(50,35)
20/16 Calorie Assault Bike *Reset
*Must Complete All 20 Reps On One Arm Before Switching Arms.
Strength
One And A Quarter Front Squat
5x5 Increasing Weight
https://www.youtube.com/watch?v=WpxxIN_YeLA
CrossFit Open Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (135,85)
25 toes-to-bars
50 double-unders
13 squat cleans (185,115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (225,145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (275,175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (315,205)
Stop at 20 minutes.
Strength
4 Sets:
12 Barbell Floor Press (Increasing Weight)
15 Ring Row (Feet Elevated)
4 Rounds For Time:
3 Rope Climb
20 American KB Swing (53,35) RX+(70,53)
20 Goblet KB Reverse Lunges (53,35) RX+(70,53)
10 Burpee Box Jump (24,20) RX+(30,24) *Full Extension
Gymnastics
For Time (15 Minute Cap):
10-9-8-7-6-5-4-3-2-1
Strict Hand Stand Push Up (Abmat+15’s)
Strict Pull Up
Immediately Into,
10-9-8-7-6-5-4-3-2-1
Kipping Hand Stand Push Up (Abmat+15’s)
Kipping/Butterfly Pull Up
AMRAP In 15 Minutes:
1600 Meter Run (2x800m)
50 DB Box Step Overs (24”,20”) (45,30) RX+(50,35)
Max Power Snatch (135,95) RX+(155,105)
*Both Feet Must Touch The Top Of The Box. Full Extension Is Not Required.
*Score Is Total Power Snatches Completed.
Monday
Strength
Tempo Back Squat
*4 Seconds Down, 4 Second Hold, As Fast As Possible Up.
4x6 Increasing Weight. Begin First Set At 50% Of 1RM.
CrossFit Open Workout 19.1
AMRAP In 15 Minutes:
19 Wall Balls (20,14)
19 Calorie Row *Reset Monitor
Teams Of Two.
For Time:
300 Meter Run Together
60 Hang Power Clean & Jerk (115,80) RX+(135,95)
300 Meter Run Together
60 Front Squats (115,80) RX+(135,95)
300 Meter Run Together
60 Box Jumps (30,24)
300 Meter Run Together
60/54/48 Calorie Assault Bike
150 Meter Run Together
30 Hang Power Clean & Jerk (115,80) RX+(135,95)
150 Meter Run Together
30 Front Squats (115,80) RX+(135,95)
150 Meter Run Together
30 Box Jumps (30,24)
150 Meter Run Together
30/27/24 Calorie Assault Bike
Buy Out: 60 Burpees
*150 Meters Is To The Wall & Back.