This Saturday, you'll take on the CrossFit Benchmark workout "Linda," also known as "The Three Bars of Death." This challenging triplet consists of heavy deadlifts, bench presses (which we'll modify to floor presses), and squat cleans. The rep scheme descends from 10 to 1, meaning you'll complete a total of 55 reps for each lift.

The early rounds can be especially tough, so it's essential to pace yourself wisely. For deadlifts and floor presses, consider breaking the reps into manageable sets to avoid burnout. For the squat cleans, starting with singles from the beginning is a solid strategy.

Given the space constraints in group classes, we'll need a strict plan to ensure a safe and efficient workout. Unfortunately, performing this workout as RX won't be possible. To accommodate everyone, I'll set up nine barbells on the platform beforehand, divided as follows: Platform 1 will have very light, light, and medium-light options; Platform 2 will include medium-light, medium, and medium-heavy choices; and Platform 3 will offer medium-heavy, heavy, and very heavy barbells. You can choose one barbell for your deadlifts and a different one for your squat cleans, as needed.

We'll also have tatami mat stations for those doing DB squat cleans and DB floor presses. Our hex dumbbells range from 5 to 80 lbs, and we can create heavier ones using adjustable dumbbells if necessary. Depending on class size, you might need to share equipment, so plan accordingly.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

2 rounds, 1 min each:

- Banded RDLs
- Cossack squats
- Shoulder tap, shoulder tap, push-ups
- Med-ball cleans


Tech

- Deadlift
- Floor press
-Squat clean

WOD

Linda
10-9-8-7-6-5-4-3-2-1
- deadlifts @ 1.5 BW
- floor presses @ BW
- squat cleans @ 0.75 BW

Cool Down