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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Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Wednesday 060705

Three rounds for time of:

Row 500 meters

Bodyweight benchpress 21 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.

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

Thursday 060216

Ten rounds for time of:

Row 250 meters

Bench-press 95 pounds, 25 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.

Monday 031117

Three rounds at any pace of:

Max pull-ups

Max reps bench press 135 pounds

Max squats in 60 seconds