Today we have something that mimics a CrossFit benchmark named “Linda” also known as the 3 bars of death. Ours today will involve DB’s and strict pull ups along with the beloved bench press. These 3 movements make for a great total body challenge and allows for consistent movement at a high heart rate, targeting a new muscle group at each transition. The first 3 rounds 10,9,8 will present a unique psychological challenge and time spent at each movement will reduce once you get to the rounds of 6 and below! You should be able to do a set of 10 unbroken of the bench load you select and push to do the same with the DB’s.
3:00 Bike or Row
__________
10 Lateral lunge
3 Sumo inch worm
10 Air Squat
10 PVC or Banded pass through
2 rounds
__________
5 Push up
2-3 strict pull up or ring row
5 DB Front Squat
2 rounds
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Build up bench press & DB Hang Squat clean weights in 3-4 sets of 5 reps to workout weight.
RXConditioning:
10-1
Bench Press (185/125lb.)
Strict Pull Up
Double DB Hang squat clean (50/35lb.)
For time.
10,10,10,9,9,9…etc.
Intermediate:
10-1
Bench Press (135/95lb.)
Strict Pull Up
Double DB Hang squat clean (35/20lb.)
For time.
10,10,10,9,9,9…etc.
Baseline:
10-1
Bench Press (65/45lb.)
Strict Pull Up
Double DB Hang squat clean (15/10lb.)
For time.
10,10,10,9,9,9…etc.
3×15-20 Banded pull a part
+
3×15 GHD Hip extension
Rest as needed
