a.k.a.: "3 Bars of Death," CrossFit "Girl" Benchmark WOD
- 10-9-8-7-6-5-4-3-2-1 Reps, For Time
- Deadlift (1½ bodyweight)
- Bench Press (bodyweight)
- Clean (¾ bodyweight)
Use three separate barbells. Perform the movements in the order listed and follow the “descending ladder” rep scheme—10 deadlifts, 10 bench presses, 10 cleans, 9 deadlifts, 9 bench presses, 9 cleans, 8 deadlifts, 8 bench presses, 8 cleans, etc. until the last round of 1 deadlift, 1 bench press, 1 clean is completed.
Score is the total time it takes to complete all the repetitions.
Good Times for “Linda” (source)
– Beginner: 28-32 minutes
– Intermediate: 19-25 minutes
– Advanced: 14-17 minutes
– Elite: <13 minutes
Tips and Strategy
The biggest challenge of this workout is the bench press. Have a spotter at the bench so you can go hard without fear of being trapped by the barbell mid-rep.
The load in this workout should feel moderately heavy–but not maximal. Scale the load/volume so you can finish this WOD in approximately 30 minutes or less. Avoid scaling to the degree in which “Linda” becomes “The Three Bars of Fun” rather than “The Three Bars of Death.”
This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.
10-9-8-7-6-5-4-3-2-1 Reps, For Time:
¾-bodyweight Bench Press
8-7-6-5-4-3-2-1 Reps, For Time:
½-bodyweight Bench Press
About the wod
See also: ”The Girls” CrossFit WODs