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 021019

Bench Press 5-4-3-2-1 reps

Increase weight at each set.

Take long break between sets.

Go for max weight at each lift.

Stretch.

Thursday 021010

Back squat 5-3-1 reps

Deadlift 5-3-1- reps

Bench press 5-3-1 reps

Rankings are based on total weight divided by body weight.

Sunday 020908

Bench Press 5-5-5-5-5

Rope Climb and Push-ups, max total in ten minutes

Row 1,000 meters

Notes:

1. Bench is at easy pace to maximize lifts.

2. Match each rope assent with ten push-ups.

3. Rest before each of the three distinct efforts as needed.

Friday 020816

Bench press 10-10-10-10-10

1000 meter Row

Wednesday 020807

Hang clean 3-3-3-3-3-3-3 reps

Bench press 3-3-3-3-3-3-3 reps

Slow and Heavy: alternating

Tuesday 020723

Complete as many rounds in 30 minutes as you can of:

10 Bench press; 1/2 Body weight

1 Rope Climb (no legs)

Notes:

1. If you still aren’t fit enough to climb without your legs

figure out why and do something about it.

Saturday 020706

Five rounds for time of:

10 Bench press; body weight

400 meter Run

Monday 020624

For time:

1000 meter Row

20 Bench press; body weight

50 Dips

Thursday 020620

Bench press 5-3-3-1-1-1, reps

Tabata dips


Use assistance of 1/3 bodyweight on dips.

Tuesday 020604

Five rounds:

15 Bench Press; body weight

15 Pull ups

Move through at your pace.