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.

Thursday 010503

Thursday 010503

Bike hard for ten minutes. (Record distance)
Rest three minutes
One set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Second set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Third set of pull-ups followed immediately by bench press at body weight.
Rest two minutes
"Wall Ball" drill for two minutes, attempt 50 throws
Rest only as long as it takes to complete 50 sit-ups, slow and controlled.
Back extension/glute-ham raise 15 reps followed immediately by
50 sit-ups
Without rest, repeat back ext./glute-ham raise and sit-ups.

This is a hard workout. Try to complete it in less than 40 minutes

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Bench Press Pull-Up Sit-Up Wall Ball Shot

Back Extension/Hip Extension Wods Bench Press Wods Pull-Up Wods Sit-Up Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Saturday 010428

Saturday 010428

Rope Climb & Handstand, six ascents and twenty minutes of handstand practice.
Squat 4 sets, 10,8,6,4 reps
Row 2000 meters
Jump rope, double under for two minutes.
(Double under is where the rope passes under the legs twice for each jump)
Lunge forty steps, twenty each leg, alternating right and left.
Bench-press body weight for max reps.
Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight.
Bench-press body weight for max reps.
Lunge 10 steps, five each leg, alternating right and left leg with dumbbells totaling ½ your weight.
Bench-press body weight for max reps.

Wod Type: Main Site Daily WODs

Movements: Air Squat Bench Press Double-Under Lunge Rope Climb Single-Under

Air Squat Wods Bench Press Wods Double-Under Wods Lunge Wods Rope Climb Wods Single-Under Wods

Competitions:

Source: www.crossfit.com

Thursday 010412

Thursday 010412

Tomorrow is a rest day.

Warm-up with three sets of sit-ups and back extensions
Bench press 21 Reps max weight (21RM load 21 Reps)
Two minute all out sprint on stationary bike
Rest as needed before you...
Bench same weight as before, got 21?
Two minute all out sprint on stationary bike
Rest

Done right, you're done

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Bench Press Run/Running Sit-Up

Back Extension/Hip Extension Wods Bench Press Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Sunday 010408

Sunday 010408

Let's put some energy in to the five CrossFit Challenges (No's 1-5)


Vertical-leap 1/2 your body height.
Muscle-up 10 times in a row without touching ground or coming off of the rings.
Run 1 mile then complete a single set of bench press at body weight 21 reps, all within 10 minutes.
Beat Garth Taylor's 1:25.5 500-meter Row.
21 reps of dumbbell "thrusters" at 1/2 your body weight.


Don't let the enormity of the challenge deter your trying! Make a serious attempt at each

challenge and record the result. Save for late comparison. If you cannot do a muscle-up,

try anyway; the struggle is more important than the accomplishment.

Daniel Kawika Bennett has achieved number 2, number 4 is Garth Taylor's,

and number 5 belongs to Cameron Earle. No one has completed two challenges

Wod Type: Main Site Daily WODs

Movements: Bench Press Muscle-Up Run/Running Thruster

Bench Press Wods Muscle-Up Wods Run/Running Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Wednesday 010404

Wednesday 010404

"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)
Rest 4 minutes
20 Pull-ups (assisted if needed), followed immediately by 20 reps Bench press
Rest 3 minutes
15 Pull-ups, followed immediately by 15 reps Bench press
Rest 2 minutes
10 Pull-ups, followed immediately by 10 reps Bench press
Rest 1 minute

"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)

Take note of the weakest number of squats in each of the 16 intervals.
Use the least amount of assistance possible to complete the pull-ups and use
max load on bench press.

This entire workout takes just over twenty minutes. Take note of the devastation.
Ask yourself what it is that your friends are doing in the gym for hours at a time.

Wod Type: Main Site Daily WODs

Movements: Air Squat Bench Press Pull-Up

Air Squat Wods Bench Press Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Wednesday 010328

Wednesday 010328

Each of these exercises is one set at five reps. Take any rest needed between exercises.
Deadlift
Bench-press
Upright row
Back Squat
Push-press
Power Clean (from ground)
Dumbbell "Thruster" (front squat/push-press)
Clean and Jerk
Snatch

Add your total lifted for all nine exercises and divide by your body weight.
Highest ratio leads ranking.

Wod Type: Main Site Daily WODs

Movements: Back Squat Bench Press Clean Deadlift Front Squat Jerk Push Press Snatch Thruster

Back Squat Wods Bench Press Wods Clean Wods Deadlift Wods Front Squat Wods Jerk Wods Push Press Wods Snatch Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Saturday 010324

Saturday 010324

You guessed it, today we are determining our total for the three Powerlifting lifts,
the deadlift, bench-press, and the squat.

Take your time. Warm-up with sets of three to five reps. Rest. Increase the weight,
drop the reps, and lift again. Repeat this process until you've established a max
weight for each lift. Total the lifts and submit for ranking. The total is comprised of
your max lift at one rep for each exercise

Wod Type: Main Site Daily WODs

Movements: Air Squat Bench Press Deadlift

Air Squat Wods Bench Press Wods Deadlift Wods

Competitions:

Source: www.crossfit.com

Thursday 010322

Thursday 010322

Jump Rope 300 jumps
Sit-up 30
Back extension 20
Walking Lunge 30 steps
Push-ups 30
Pull-ups 15

Bike 1.5 miles
Ab bench 25% BW X 25
Stiff Legged Deadlift 50% BW X 21
Deadlift 75% BW X 15
Bench-press 75% BW X 12
Upright Row 50% BW X 10

Row 1000 meters
Hollow Rock 1 min
Arch Rock 1 min
Back Squat 75% BW X 15
Push-press 50% BW X 12
Power Clean 50% BW X 10

Calculate loads (BW = body weight) before beginning.
Time entire workout. Shortest time "takes it."

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Back Squat Bench Press Clean Deadlift Lunge Pull-Up Push Press Push-Up Single-Under Sit-Up

Back Extension/Hip Extension Wods Back Squat Wods Bench Press Wods Clean Wods Deadlift Wods Lunge Wods Pull-Up Wods Push Press Wods Push-Up Wods Single-Under Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Wednesday 010321

Wednesday 010321

Five sets of the triple,
Sit-up
Back extension
Bench-press 5-10RM

Move methodically, deliberately, with precise SLOW movement.
Don't hurry; minimize the cardiovascular quality. This is strength training only!
Make each effort a serious challenge.

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Bench Press Sit-Up

Back Extension/Hip Extension Wods Bench Press Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com