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Bench Press

300 WODS were found

A simple power-lifting exercise, the Bench Press, is excellent for improving chest muscle. However, CrossFit appears to prefer overhead rather than bench pressing, most likely due to the transition of overhead work to Olympic Lifting, but perhaps also due to the risk for having weak balance and rigid shoulders to perform too much bench work. Given the high degree of versatility needed in CrossFit skills such as Olympic Lifting and gymnastics, this may be counter-productive. But just make sure you combine some Bench work with a lot of back chain work.

Mayhem Daily Wod – 211016

Mayhem Daily Wod - 211016
      MBS:

3 Snatch Grip Push Press x 5 sets
* Try to be somewhere between 80-90% 1 RM Snatch
6 Front Box Squat
5 Front Box Squat
4 Front Box Squat
3 Front Box Squat
2 Front Box Squat
* Build to a heavy double
** Should be at parallel
6 Bench Press
5 Bench Press
4 Bench Press
3 Bench Press
2 Bench Press
* Build to a heavy double
10 Barbell Front Rack Step Up x 3 Sets
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.

 
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Wod Type: Mayhem Daily Wods
Movements: Bench PressBox Step-UpFront SquatPush Press
Bench Press WodsBox Step-Up WodsFront Squat WodsPush Press Wods
Competitions:
Source: www.mayhemnation.com

Mayhem Daily Wod – 21105

Mayhem Daily Wod - 21105
      MBS:



Snatch Push Press
8 Snatch Push Press
6 Snatch Push Press
4 Snatch Push Press
2 Snatch Push Press
*Building to a heavy set of 2.



Box Back Squat
8 Box Back Squat
6 Box Back Squat
4 Box Back Squat
3 Box Back Squat
*Go to parallel.
**Build to heavy set of 3.



Bench Press
8 Bench Press
6 Bench Press
4 Bench Press
4 Bench Press



Barbell Front Rack Step Up
10 Barbell Front Rack Step Up x 3 Sets
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.




Accessory Work
12 Ring rows (feet on box)
15 Med Ball GHD sit ups
10 Glute Ham Raises


 
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Wod Type: Mayhem Daily Wods
Movements: Back SquatBench PressBox Step-UpPush PressSnatch
Back Squat WodsBench Press WodsBox Step-Up WodsPush Press WodsSnatch Wods
Competitions:
Source: www.mayhemnation.com

Sunday 210627

Sunday 210627
For time:



Row 500 meters

30 bodyweight bench presses

Row 1,000 meters

20 bodyweight bench presses

Row 2,000 meters

10 bodyweight bench presses



Post time to comments.

Compare to 200707.





Scaling:

Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.



Intermediate Option:

For time:

Row 500 meters

30 ¾ bodyweight bench presses

Row 1,000 meters

20 ¾ bodyweight bench presses

Row 2,000 meters

10 ¾ bodyweight bench presses



Beginner Option:

For time:

Row 250 meters

30 bench presses

Row 500 meters

20 bench presses

Row 1,000 meters

10 bench presses



♀ 35 lb. ♂ 55 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Bench PressRow (Rowing)
Bench Press WodsRow (Rowing) Wods
Competitions:
Source: www.crossfit.com

Wednesday 210526

Wednesday 210526
Complete as many rounds as possible in 20 minutes of:



21 bench presses

21 L pull-ups



♀ 95 lb.   ♂ 135 lb.



Post rounds completed to comments.

Compare to 141014.





Scaling:

Reduce the load and choose a pull modification that allows you to complete at least 5 reps when fresh.



Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

21 bench presses

21 kipping L pull-ups



♀ 75 lb.   ♂ 115 lb.



Beginner Option:

Complete as many rounds as possible in 20 minutes of:

21 bench presses

21 assisted pull-ups

21 sit-ups



♀ 45 lb.   ♂ 65 lb.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Bench PressPull-Up
Bench Press WodsPull-Up Wods
Competitions:
Source: www.crossfit.com
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