Flow – Saturday 020522 GPP

Warmup
5 Min any monostructural activity
-Then-
2 Rounds not for time
15 Sumo reach
10 Roll and reach
10 Barbell deadlift
10 Barbell good morning
5 Hollow rock
5 Glute bridge on each leg
-Then-
Foam Roll – 10-15 pases on each segment
-Hamstrings and glutes
-Lower back
-Upper back
-Lats
-Then-
Build to workout weights

Workout Notes
Last time we did “Linda” was January 23rd 2021! It is a classic CrossFit.com name brand workout that has been one of my favorites since day 1!

Clang N Bang baby let’s go!

Workout
“Linda”
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight

Beginner
For Time
“Linda”
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 95/65
Bench Press, 95/65
Clean, 95/65

Intermediate
For Time
“Linda”
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1 x bodyweight
Bench Press, .5 x bodyweight
Clean, 0.25x bodyweight

Minimal Equipment
For Time
“Linda” Were going to increase the reps due to the lack of weight!
15-14-13-12-11-10-9-8-7-6 reps, for time of:
Deadlift,
Bench Press OR shoulder to overhead
Clean

RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
RX dumbbells and kettlebells single or double 20lbs-55lbs
*A single/double dumbbell or kettlebell can also be used for all workouts

Accessory
3 Rounds
40 Banded bicep curl
40 Banded tricep extension
*Rest 1 min between sets

Video Library

 

Bodyweight Movements

 

Weightlifting

 

Stretching

 

Foam Rolling

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