When you think of CrossFit, you may think of olympic lifting, handstand walks and hideous, sweat-inducing cardio WODs.
However, the benchmark workout ‘Linda’ flies in the face of this convention. It's a ladder-based workout that hits your chest, back and posterior chain with a metabolic blast of muscle-building goodness. Essentially, it delivers a pump that will last you all weekend and builds a better engine.
If you’re a purist and looking to tackle this workout ‘Rx’ (the medical term for ‘as prescribed’, CrossFit shorthand for ‘the standard’), you'll need to load three barbells up: one in a bench press, loaded to your bodyweight, one on the ground loaded to one and half times your bodyweight and another in front of it, loaded to three-quarters of your bodyweight, (if that’s not practical just load one bar to bodyweight and meet in the middle).
You’re going to perform three movements, starting with 10 reps of each, followed by nine of each, then eight all the way down to one, resting as needed to keep your form squeaky clean and your lifts explosive, but pushing for a good time.
1. DEADLIFT x 10,9,8,7…1
Hinge down with a flat back and grasp the bar with an overhand grip (A). With a straight back and braced core, pull your torso up and thrust your hips forward to stand up (B), keeping the bar as close to your body as possible. Reverse and repeat.
2. BENCH PRESS x 10,9,8,7…1
Lay flat on a bench, your knees bent, pushing your feet into the floors. Take the weight out of the rack, locking out your elbows (A). Lower the bar slowly until the bar touches your chest (B) keep your elbows at 45 degree angle, pause here before explosively pressing back up.
3. CLEAN x 10,9,8,7…1
Hinge down with a flat back and grasp the bar with an overhand grip (A). Extend your knees, then your hips explosively, using the momentum to pull the bar up. Rotate your wrists to land it on your shoulders (B) . Lower under control and repeat
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