This Sandbag Version of a CrossFit Classic Gives a Huge Functional Pump and a Nasty Fat-Burn

David Morton
·2-min read

From Men's Health

‘Linda’ holds a special place amongst the Crossfit ‘Girls’ workouts, which, appropriately, follow the naming convention of storms (they're not an indicator that these sessions are gender-specific). Linda boasts the very rare inclusion of a chest-specific movement, making her a firm fan favourite.

Men's Health Fitness Editor Andrew Tracey has adapted Linda to be sandbag friendly, not only upping the savagery, but meaning you can tick off this entire workout with nothing more than items available in your average DIY or garden centre (follow our guide to building your own sandbag here)

You’re going to be working in a ladder format, performing 10 reps of each movement, followed by 9 of each, then 8, working your way down the ladder to 1 rep of each. Rest only as necessary to maintain impeccable form, but try to keep moving at a good pace.

A1. Bear Hug Squat x 10,9,8,7 etc..

With the bag standing tall, squat down and wrap your arms around it, ‘hug’ the bag as tightly as possible before standing upright (A), the bag should be covering your entire torso.Squat down until the crease of your hip passes your knee (B) before returning to standing, maintain an upright posture and tight squeeze on the bag throughout.

A2. Sandbag floor press x 10,9,8,7 etc..

Lie on the floor with a sandbag on your chest, gripping it as hard as possible (A). Without flaring your elbows, press the bag away from your body until your arms are fully extended (B). Reverse under control back to your chest and repeat.

A3. Bag-To-Shoulder x 10,9,8,7 etc..

With the sandbag on the floor between your feet, hinge down to grip it in both hands, keeping your back straight (A). Hug the bag, lift it to your chest, then sit down resting it on your thighs. Now Stand up explosively and simultaneously thrust the bag up and onto your shoulder (B) Drop to the floor and repeat, alternating shoulders each rep.

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