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CrossFit® - Linda

Linda is a core CrossFit® workout of the day. It uses three key compound lifts and although the weights stay the same, the reps decrease each round.

  • 40 minutes
  • Intermediate
  • Full Body

Interests

Crossfit

Anatomy

Equipment

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Barbell

Bench

Weighted Plate

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Exercises

Introduction

The working weights for each exercise are. Deadlift: One and a half times your body weight. Bench press: Your body weight. Clean: Three quarters your body weight.

Time guides

Beginner: 28-32 minutes Intermediate: 19-27 minutes Advanced: 14-18 minutes Elite: < 13 minutes

Main workout 1 of 10

Barbell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Barbell Bench Press
Intermediate
Chest
Set Reps Weight (kg)
1 10 -
Barbell Clean
Intermediate
Full Body
Set Reps Weight (kg)
1 10 -

Main workout 2 of 10

Barbell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 9 -
Barbell Bench Press
Intermediate
Chest
Set Reps Weight (kg)
1 9 -
Barbell Clean
Intermediate
Full Body
Set Reps Weight (kg)
1 9 -

Main workout 3 of 10

Barbell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 8 -
Barbell Bench Press
Intermediate
Chest
Set Reps Weight (kg)
1 8 -
Barbell Clean
Intermediate
Full Body
Set Reps Weight (kg)
1 8 -

Main workout 4 of 10

Barbell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 7 -
Barbell Bench Press
Intermediate
Chest
Set Reps Weight (kg)
1 7 -
Barbell Clean
Intermediate
Full Body
Set Reps Weight (kg)
1 7 -

Main workout 5 of 10

Barbell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 6 -
Barbell Bench Press
Intermediate
Chest
Set Reps Weight (kg)
1 6 -
Barbell Clean
Intermediate
Full Body
Set Reps Weight (kg)
1 6 -

Main workout 6 of 10

Barbell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 5 -
Barbell Bench Press
Intermediate
Chest
Set Reps Weight (kg)
1 5 -
Barbell Clean
Intermediate
Full Body
Set Reps Weight (kg)
1 5 -

Main workout 7 of 10

Barbell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 4 -
Barbell Bench Press
Intermediate
Chest
Set Reps Weight (kg)
1 4 -
Barbell Clean
Intermediate
Full Body
Set Reps Weight (kg)
1 4 -

Main workout 8 of 10

Barbell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 3 -
Barbell Bench Press
Intermediate
Chest
Set Reps Weight (kg)
1 3 -
Barbell Clean
Intermediate
Full Body
Set Reps Weight (kg)
1 3 -

Main workout 9 of 10

Barbell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 2 -
Barbell Bench Press
Intermediate
Chest
Set Reps Weight (kg)
1 2 -
Barbell Clean
Intermediate
Full Body
Set Reps Weight (kg)
1 2 -

Main workout 10 of 10

Barbell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 1 -
Barbell Bench Press
Intermediate
Chest
Set Reps Weight (kg)
1 1 -
Barbell Clean
Intermediate
Full Body
Set Reps Weight (kg)
1 1 -

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