LYNNE
5 rounds for max reps of:
Bodyweight Bench Press
Pull-ups
Introduction:
CrossFit’s benchmark workouts, known as “The Girls,” offer a variety of challenges designed to test different aspects of your fitness. “Lynne” is one such workout that combines upper body strength with muscular endurance, providing a straightforward yet demanding challenge for both beginner and intermediate athletes.
The Workout
The “Lynne” workout consists of:
5 rounds for max reps of:
- Bodyweight Bench Press
- Pull-ups
There is no time component to this workout, allowing you to focus on achieving the maximum number of repetitions for each exercise in every round,
Equipment
To complete the “Lynne” workout, you’ll need the following equipment:
- Flat Bench
- Barbell
- Weight Plates
- Pull-up Bar
- Collars to secure the weight plates on the barbell
- Chalk (optional, for grip)
- Grips
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Movements:
The “Lynne” workout involves two main movements:
Preparation
Proper preparation is essential for maximizing your performance and minimizing the risk of injury. Here’s a comprehensive warm-up routine to get you ready for “Lynne”:
General Warm-Up (10-15 minutes)
Begin with a general warm-up to get your blood flowing and muscles ready for action:
- Light Cardio (5 minutes): Engage in activities such as rowing, jogging, or cycling to elevate your heart rate and increase blood circulation.
- Dynamic Stretches (5-10 minutes): Perform movements like arm circles, leg swings, and torso twists to enhance mobility and range of motion. Focus particularly on your shoulders, chest, and back, which will be heavily used during the workout.
Specific Warm-Up (10-15 minutes)
Once you’re generally warmed up, move on to specific exercises that prepare the muscles and movements involved in “Lynne”:
Bench Press Preparation
Shoulder and Chest Activation
- Perform 2 sets of 10-15 Push-ups to activate your chest, shoulders, and triceps.
- Follow with 2 sets of 10 Band Pull-Aparts to engage your upper back and rear deltoids.
Bench Press Technique
- Perform 2-3 sets of Bench Press with an empty barbell to practice your form and ensure proper technique.
- Gradually add weight and perform 2-3 more sets of 5-8 reps to prepare your muscles for the bodyweight bench press.
Pull-Up Preparation
Upper Back and Lat Activation
- Perform 2 sets of 10 Scapular Pull-ups to activate your upper back muscles and improve shoulder stability.
- Follow with 2 sets of 10-15 Band Assisted Pull-Ups or Jumping Pull-Ups if you’re still developing your pull-up strength.
Pull-Up Technique
- Perform 2-3 sets of 5-8 Pull-ups, focusing on controlled, full-range-of-motion movements to ensure your technique is solid and your muscles are prepared.
Final Warm-Up Set
Before starting the workout, complete a couple of rehearsal sets to ensure you’re ready:
Bench Press Rehearsal
- Perform 1-2 sets of 5-8 reps at your bodyweight (or a scaled weight if necessary) to ensure you’re comfortable and ready for the workout.
Pull-Up Rehearsal
- Do 1-2 sets of 5-8 pull-ups to confirm your grip and technique are solid.
Conclusion:
The “Lynne” workout is a fantastic benchmark for testing and improving your upper body strength and endurance. By following a thorough warm-up routine and preparing your body effectively, you can tackle this workout with confidence and precision. Remember, the goal is to achieve maximum repetitions in each set, so focus on maintaining good form throughout. Enjoy the challenge, push your limits, and celebrate your progress. Happy training!
