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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Sunday 020526

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

Deadlift 3-3-3-3-3, reps

Sunday 020331

Three rounds of:

1 mile Run

21 Bench press; body weight

Notes:

1.Total time. Rest as needed between 1st, 2nd, and 3rd couplets.

2. Dave McEvoy did this in 5:42.

Tuesday 020312

Seven rounds of:

7 Bench press

30 Sit ups


easy pace

Sunday 020303

Five rounds of:

5 Powerclean

5 Bench press

Monday 020225

Seven rounds of:

3 Deadlift

3 Bench press

Wednesday 020213

Back squat 5-3-1-3-5, reps

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

Deadlift 5-3-1-3-5, reps

Notes.

1. Load up!

Tuesday 020115

Complete as many rounds in 20 minutes as you can of:

7 Bench press; body weight

1 Rope climb

Friday 011221

Five rounds for time of:

Bench press, 10 reps

"L" Rope climb

20 Sit ups

Notes:

1. Pick a 10RM load for bench and use for each set.

2. On rope climb if feet drop below hips on way up or down, climb four times each round.

3. Add one minute to time for each rep below ten on all five sets.

4. Perform sit-ups on glute-ham bench or Roman Chair.

Wednesday 011031

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

Rest

Five rounds for time of:

10 Bench press; 50% 1RM load

10 Pull ups

Rest

Do a pull-up that takes thirty seconds to get to the top

and thirty seconds to get to the bottom.

Repeat 4 times for a total of 5 sets.

Wednesday 011003

Run 800 meters

Glute Ham developer Bench Press, 15-15-15-15-15 reps

Run 800 meters

Notes:

1. Be very careful, you may break in two if you attempt too big a load.

2. Use light dumbbells if O'bar is too heavy.

3. Don't rush the movement.

4. Start Bench press after recovering somewhat from the first run.

5. Start second run immediately after Bench press.