With the conclusion of Semifinals and the Atlantic Coast Classic, Team Soul Training’s focus will shift into what we call “Off-Season Training”. This means we’re gonna introduce different elements into the program to train specific segments of the “Sport of Fitness”. While competition, whether it’s in person on online, will always be the focus of our training, the off-season gives us the opportunity to work on several aspects of fitness that we cannot focus on when we have to prepare for events like WZA, The Open, Quarterfinals, Semifinals and other in-person events that happen within a short period of time. Having all of these different events with just a couple of weeks between them proves to be difficult to build in certain areas of the sport that require a more focused approach. This is why, now that we have the time, we prioritize building and improving individual segments rather than...Read more

The Next Team Soul Weightlifting cycle is finally here and the goal will be to prep you guys for Nationals Week. This upcoming cycle will feature everything from warmup and injury prevention exercises to plyometrics and bodybuilding exercises, as well as all the weightlifting you need to get you ready to compete. You will see an emphasis on power production this cycle as well as an added emphasis on core and back strength. This will be accomplished by introducing more plyometric and power production exercises during both, pre and post workout, as well as having more dedicated core work tailored specifically to the needs of weightlifters. Again, the focus will be prepping for nationals week, so you will have a full prep and peaking cycle, as well as a taper week to make sure you’re at your best come competition time. JOIN THE TEAMRead more

Our new powerlifting cycle starts now! This program starts off as a higher frequency, higher volume program that will help you get stronger as well as get ready to compete. The first 7 weeks of this program will feature a good amount of exercise variation as well as lift frequency. You will see squat, bench, and deadlift variations throughout the beginning of the cycle. These are great for lifters looking to work on their weak points as well as their movement efficiency. As far as lift frequency goes we will build towards Squat = 2x/week Bench = 4x/week Deadlift = 2x/week Because of the increase in frequency and volume we will be starting at much lower percentages than we’ve been working with. This will be a much needed reset from the heavier sets and loads we’ve been seeing the last couple of weeks. Beyond this we will continue to see...Read more

Our new Team Soul Training cycle will begin one week after the final week of Quarterfinals and will run through Sunday, June 12. The purpose of this new training cycle is to prepare everyone for in-person competition. Whether you’re someone who has the ability to move on from Quarterfinals to Semifinals, your training needs to change to accommodate for certain factors that come into play when it comes to in-person competition. For those who are not lucky enough to advance to Semifinals, we strongly advocate and recommend that you sign up for as many summer in-person events as possible to continue giving purpose to your training. The goal of this cycle is to keep everyone on the same trajectory of working towards in-person competitions, whether you’re a CrossFit Games hopeful in any division such as Individual, Team, Masters, Teen or maybe you’re not one of the lucky ones to advance...Read more

22.3 For Time 21 Pull Ups42 Double Unders21 Thrusters18 Chest to Bar Pull Ups36 Double Unders18 Thrusters15 Bar Muscle Ups30 Double Unders15 Thrusters Weights: (95/65lbs, 115/75lbs, 135/85lbs) Timecap: 12 minutes WARM UP 5:00 Row@Z1 or Conversational Pace Activation: Spiderman Lunge with Rotation: x8/sideHip Fire Hydrant: x8/sideWall Angel: x20 2 SetsHollow Hold + Hollow Rock x0:20 + 10Arch Hold + Arch Rock: x0:20 + 10Paused Bird Dog: x8/side General Warmup: 2 SetsDB Cuban Press: x8-10Banded, Straight Arm Lat Pull Down: x15Scap Pull Up + Strict Pull Up + Beat Swing: x8 + 3 + 5 Specific Warm Up: Air Bike:3 Sets:20 Build Up:10 Sprint:30 Easy Spin 1 set@75%5 Pull Ups20 Double Unders5 Thrusters@95/65 1 set@80-85%5 Chest To Bar20 Double Unders3 Thrusters@115/75 1 set@90+%3 Bar Muscle Ups20 Double Unders3 Thrusters@135/85 WARM UP Overall control and building into a high intensity is the overarching pacing theme in 22.3. Having a concept of where...Read more