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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
  • Barbell · Bench · Weighted Plate
  • Full Body
Crossfit

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

Main workout 2 of 10

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

Main workout 3 of 10

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

Main workout 4 of 10

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

Main workout 5 of 10

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

Main workout 6 of 10

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

Main workout 7 of 10

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

Main workout 8 of 10

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

Main workout 9 of 10

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

Main workout 10 of 10

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

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

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