Mobility & Activation
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
A.
Every minute on the minute for 5 minutes (5 sets):
Deadlift from 4″ Deficit x 2 reps @ 70%
This should be fast on the concentric. Then lower the bar down to the ground, deadstop and fast again.
B.
“2018 CrossFit Games Regional Event 2 – Masters Version”
35-49:
“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (275/200 lbs)
Bench Press (185/125 lbs)
Squat Clean (135/95 lbs)
50-54:
“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (255/185 lbs)
Bench Press (155/105 lbs)
Squat Clean (115/75 lbs)
55+:
“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (225/155 lbs)
Bench Press (125/85 lbs)
Squat Clean (85/55 lbs)
Time cap: 17 minutes
C.
Three sets:
8-10 Glute Ham Raises or Banded Glute Ham Raises
Rest 45 seconds
15 Reverse Snow Angels
Rest 45 seconds
Athlete Notes:
Pump city, with a twist! Linda is surprisingly aerobic, so don’t get caught up in the fact that we’re benching in a workout. One of the most common reflections we heard from this workout was that people’s lungs were getting SMOKED! The first few rounds of the workout will be more of a pump, but once the reps get shorter, the transitions come faster, and you have to move quicker, that’s when it gets you! For the loading, please pick a weight that you could do 10-15 reps unbroken when fresh. We don’t want to see singles by the round of 9 on bench and deadlifts. As always, if you’re unsure about the bench press, be safe not sorry and grab someone to help spot you! Enjoy this workout, then make sure you eat plenty of food to help recover… and if you can’t reach the top shelf because you’ve got T-Rex arms from the pump, sorry :).
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Option
Every minute on the minute for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips
You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.
When the running clock reaches 10:00…
Against a 2 minute clock, complete:
25 Russian Kettlebell Swings (35-54: 32/24 kg; 55+: 24/16 kg)
10 Bearhug D-Ball or Sandbag Squats (HEAVY)
Max D-Ball or Sandbag Cleans Over Shoulder
Rest 2 minutes and repeat for a total of FOUR sets
Scaled Linda to 100kg, 80kg, 50kg. Completed at 30:30. At 17min had just finished rd 4 (7 reps). In order to have a shot at finishing this in 17min, I would likely need to reduce everything by another 20%? Actually curious and almost want to test this 🙂 But also would likely lose alot of the “pump” feeling of this wod.