The Linda WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.

Description of the Linda WOD

For time: 10-9-8-7-6-5-4-3-2-1

• Deadlift (1.5 BW)
• Bench Press (BW)
• Clean (.75 BW)

Click links for video demonstrations that discuss points of performance and scaling.

Note: A clean can be a Squat Clean as identified above or a Power Clean.

Goal Times for the Linda WOD

WodStar RX Goal Times

• Elite: Sub 12:00
• Level 3: 12:00-13:00
• Level 2: 13:00-15:00
• Level 1: 15:00-17:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

Tips for the Linda WOD

• Put more focus into the mechanics of your least efficient movement, and make up time during your more efficient movements.
• If needed, break up the even numbers into half to preserve muscular endurance.
• Click on the movement links below to view movement demos and points of performance.

Scales for the Linda WOD

MOVEMENT SCALING

Bench Press

• Reduce weight to something you can efficiently do for 12-15 unbroken reps.

Clean

• Reduce weight to something you can efficiently do for 12-15 unbroken reps.

Deadlift

• Reduce weight to something you can efficiently do for 12-15 unbroken reps.

WORKOUT SCALING

• Cut reps to 10, 9, 8 ,7 ,6 , 5