LINDA
10-9-8-7-6-5-4-3-2-1 repetitions for time of:
Deadlifts at 1.5 times your body weight
Bench Press at your body weight
Cleans at 0.75 times your body weight
Introduction:
“Linda” is one of CrossFit’s benchmark workouts, often referred to as “The Three Bars of Death” due to its demanding combination of strength and endurance elements. This workout is a true test of your lifting capacity and overall fitness, making it a favorite challenge for those progressing from beginner to intermediate levels in CrossFit.
The Workout
The “Linda” workout consists of:
10-9-8-7-6-5-4-3-2-1 repetitions for time of:
- Deadlifts at 1.5 times your body weight
- Bench Press at your body weight
- Cleans at 0.75 times your body weight
Equipment
To complete the “Linda” workout, you’ll need the following equipment:
- Barbell
- Weight Plates to match the prescribed weights
- Collars to secure the weight plates on the barbells
- Chalk (optional, for grip)
- Lifting Shoes (optional, for better stability and performance)
See our Equipment subside for more tools, tips and inspiration!
Preparation
Warming up properly is essential to perform “Linda” effectively and safely. Here’s a detailed warm-up plan to prepare your body:
General Warm-Up (10-15 minutes)
Start with a general warm-up to get your blood flowing and muscles warm:
- Light Cardio (5 minutes): Choose an activity such as rowing, jogging, or jumping rope to elevate your heart rate.
- Dynamic Stretches (5-10 minutes): Perform movements like leg swings, arm circles, and torso twists to increase mobility and range of motion. Focus on the major muscle groups that will be engaged during the workout, including your legs, back, chest, and shoulders.
- Foam Rolling (optional, 5 minutes): Spend a few minutes rolling out major muscle groups, particularly the hamstrings, quads, back, and shoulders, to help reduce muscle tension and improve flexibility.
Specific Warm-Up (10-15 minutes)
Once you’re generally warmed up, move on to specific exercises that prepare the muscles and movements involved in “Linda”:
Deadlift Preparation
- Mobility Drills
- Perform 2-3 minutes of Hamstring and Hip Mobility exercises, such as standing toe touches and hip flexor stretches. This helps in achieving proper form during deadlifts.
- Technique Work
- Practice 2-3 sets of 5-8 Deadlifts with an empty barbell, focusing on form and technique. Make sure your back is straight, your core is engaged, and you’re lifting with your legs.
Bench Press Preparation
Shoulder and Chest Activation
- Perform 2-3 sets of 10 Push-Ups to activate your chest and shoulders.
- Follow with 2-3 sets of 10 Band Pull-Aparts to engage your upper back and rear deltoids, which helps in stabilizing your shoulders during the bench press.
Technique Work
- Practice 2-3 sets of 5-8 Bench Presses with an empty barbell or light weights, focusing on maintaining control and proper form.
Clean Preparation
Mobility Drills
- Spend 2-3 minutes on Ankle and Wrist Mobility exercises, such as ankle circles and wrist stretches, to ensure you can achieve proper positions during the clean.
Technique Work
- Perform 3 sets of 5 Hang Power Cleans with an empty barbell, concentrating on the explosive pull and quick transition into the catch position.
- Follow with 2-3 sets of 3 Full Cleans with a light weight, gradually increasing to your working load to ensure your technique is solid.
Final Warm-Up Set
Before starting the workout, complete a few rehearsal sets to ensure you’re ready:
Deadlift Rehearsal
- Perform 1-2 sets of 3-5 Deadlifts at a moderate weight to ensure your form and technique are solid.
Bench Press Rehearsal
- Do 1-2 sets of 3-5 Bench Presses at a moderate weight to ensure you’re comfortable with the movement.
Clean Rehearsal
- Complete 1-2 sets of 3-5 Cleans at a moderate weight to make sure you’re ready for the workout.
Conclusion:
The “Linda” workout is a formidable challenge that tests your strength and endurance across three major lifts. By following a thorough warm-up routine and preparing your body properly, you can tackle this benchmark workout with confidence and precision. Remember to scale the weights according to your ability, always prioritize good form and safety, and enjoy the process of pushing your limits and improving your fitness. Embrace the challenge and celebrate your progress. Happy lifting!
