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
Thruster (From Rack)
5x6 Increasing Weight
AMRAP In 15 Minutes (Ladder Style):
1 Power Snatch (115,80) RX+(135,95)
1 Burpee Box Jump Over (24,20) RX+(30,24)
3 Wall Balls (20,14) RX+(25,20)
2 Power Snatch (115,80) RX+(135,95)
2 Burpee Box Jump Over (24,20) RX+(30,24)
6 Wall Balls (20,14) RX+(25,20)
3 Power Snatch (115,80) RX+(135,95)
3 Burpee Box Jump Over (24,20) RX+(30,24)
9 Wall Balls (20,14) RX+(25,20)
…Etc.
“Follow the leader” style
AMRAP in 40 minutes:
9 Front squat (135,95) RX+(155,105)
9 Shoulder to overhead (135,95) RX+(155,105)
12 Lateral bar hop burpee *two foot takeoff
12 DB alternating step up (24”,20”) (50,30) RX+(55,35)
15 Toes to bar
15/12 Calorie bike *reset for each partner
300 Meter run together
*Athlete A performs 9 front squats, then athlete B performs 9 front squats. Athlete A performs 9 shoulder to overhead, then athlete B performs 9 shoulder to overhead…etc.
Strength
Barbell Bench Press
4x10-12 Increasing
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (225,160) RX+(245,170)
Pull Up (RX+Chest To Bar)
Immediately Into,
1-2-3-4-5-6-7-8-9-10
DB Hang Power Snatch (Each Arm, Non-Alternating) (50,30) RX+(55,35)
Box Jump Over (24,20) RX+(30,24)
Strength
Push Press
5x3 Increasing Weight
“Holleyman”
30 Rounds For Time:
5 Wall Balls (20,14)
3 Hand Stand Push Ups (Abmat+15’s)
1 Power Clean (225,155)
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Core
For Time:
50-40-30
Abmat Sit Up
Toes To Bar
For Time:
20-15-10-10-15-20
Plate Overhead Walking Lunges (45,35) RX+(65,45)
Calorie Bike *Reset Monitor
*50 Double Unders Before Each Round.
Strength
Tempo Front Squat
5x5 Increasing Weight
*3 Second Negative, 3 Second Hold
5 Rounds:
With 3:00 On The Clock, Perform:
20 Burpees To Target (6” Or Higher)
Max Hang Squat Clean Thruster (115,80) RX+(135,95)
*Rest 2:00 After Each Round.
*Score Is Total Hang Squat Clean Thrusters Combined Between All Five Rounds.
Teams of two. One athlete works at a time.
AMRAP In 40 minutes:
40 Hang power snatch (75,55) RX+(95,65)
40/36/32 Calorie row *reset
40 Box jump (24,20) RX+(30,24)
40 Dual DB push press (50,30) RX+(55,35)
40 KB goblet squat (53,35) RX+(70,53)
40 Burpee toes to bar
Strength
Front squat
6x4 increasing
With 15:00 on the clock, perform:
50/40 calorie bike
With time remaining, AMRAP of:
5 Deadlift (275,195) RX+(315,220)
10 Pull up RX+(5 bar muscle up)
15 Wall ball (20,14) RX+(25,20)
Strength
1.) Power snatch (touch & go)
5x2 increasing
2.) Barbell bent over row
3x12-15 increasing
3 rounds for time:
50 Double under
30 Single arm DB hang power snatch (50,30) RX+(55,35) (15 each arm, unpartitioned)
50 Double under
30/24 Calorie row
*Reset monitor
Gymnastics
Deficit kipping hand stand push up
5x3 increasing deficit
5 rounds for time:
400 Meter run
16 Front rack reverse lunge (95,65) RX+(115,80)
12 Shoulder to overhead (95,65) RX+(115,80)