Bench Press

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.

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Saturday 070113

For time:

Row 1000 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 1000 meters

Body weight Bench press, 10 reps

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Sunday 060806

Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:

Body weight Bench press

Pull-ups

Saturday 060729

Deadlift 3-2-2-1-1-1 reps

Bench press 3-2-2-1-1-1 reps

Back Squat 3-2-2-1-1-1 reps

Saturday 060722

For time:

Row 500 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 2000 meters

Body weight Bench press, 10 reps

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.