LN CrossFit in Lincoln

6am class Workout of the Day 07/07/2026 following an upside down skills session:

Option 1:
250 Foot Handstand Walk (Aim for 5-25ft unbroken increments) or HSW Practice

• Cap = 6 minutes

Option 2:
Every minute, on the minute, for 6 minutes:
2-4 Wall Walks

Option 3:
Every minute, on the minute, for 6 minutes (3 sets of):
Station 1: 20 Plank Shoulder Taps
Station 2: 10 Ring Rows

Workout of the Day 06/07/26 following a Split Jerk session as we come towards the end of this cycle. Adding more weight now as we build technical proficiency and stability in that position before we go for a new PB in a few weeks time.

Split Jerk

Every 2 minutes, for 16 minutes (8 sets of):

Sets 1-4*: 1 @ 70-80%
Sets 5-6: 1 @ 80-85%
Sets 7-8: 1 @ 85-90%

*Pause for 2 seconds in the receiving position on sets 1-4.

Imp of the month for June 2026 is Amelia Ganner

Amelia shows us what LN is all about. She consistently puts in the work in open gym to improve her weightlifting and gymnastic skills.
Amelia’s confidence and self belief has grown massively, and it’s amazing to see her pushing herself to add a bit more weight on the bar, and fight for every extra rep. Amelia threw herself into her first CrossFit open showing determination and grit. Amelia is always cheerful and friendly, bringing positive energy to her classes. An asset to the LN community, keep doing what you’re doing Amelia!

Workout of the Day 03/07/2026 following some Split Jerk work of our current cycle:

Every 2 minutes, for 16 minutes (8 sets of):

Sets 1-4: Split Jerk x 1.1 @ 65-75%*
Sets 5-6: Split Jerk x 1 @ 75-80%
Sets 7-8: Split Jerk x 1 @ 80-85%

*Pause for 2 seconds in the receiving position on sets 1-4.

Workout of the Day 02/07/2026. Today we continued our focus on high quality lifts, positional awareness, and strength building in our Power Clean Cycle. Our Coaches ensuring members focused on these elements with the chance to PB in the coming weeks:

Power Cleans

Every 2 minutes, for 16 minutes (8 sets of):

Sets 1-3: Clean x 1.1 @ 70-80%
Sets 4-6: Clean x 1 @ 80-85%
Sets 7-8: Clean x 1 @ 85-90%

Workout of the Day 1st July 2026 while this evening our Teens took on Mondays Hero Workout “DT”. Also a look at our PB Board for the month of June. Lots of firsts and improved lifts and times as always for our members.

Workout of the Day 30/06/26 was short & fun conditioning intervals, which followed our Tuesday Skills Sessions with some members getting there first Bar Muscle Ups:

Muscle Up / Rig Work

Option 1
3 x Muscle Up Complex
E2MOM x 10
(1 x TTB, 1 x C2B, 1 x MU)

Option 2
Muscle Up Practice
E2MOM x 10, 5 – 8 reps
(1 x black or 1 x red band allowed)

Option 3
Work with coach

Option 4
E2MOM x 10
5-10 Pull Up/C2B Practice

Option 5: Non-Rig
4 Sets
8 Inverted Rows
10 Med Ball Dead Bugs e/s
12 DB Pull Overs
15 Banded Lat Pull Downs