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.

Friday 010309

Friday 010309

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.
Jump rope, double under for two minutes.

These are walking lunges, not the ineffective ones!
Submit time and bench press reps for ranking.

Wod Type: Main Site Daily WODs

Movements: Bench Press Double-Under Lunge Single-Under

Bench Press Wods Double-Under Wods Lunge Wods Single-Under Wods

Competitions:

Source: www.crossfit.com

Thursday 010301

Thursday 010301

Today we shift back to weightlifting.

Bench Press 5 sets (10,7,5,3,1 reps)
Deadlift 5 sets (10,7,5,3,1 reps)
Run 400 meters
Rest 5 minutes
Run 400 meters
Rest 5 minutes
Run 400 meters

Weightlifting exercises and runs must be completed within one hour.
Report your total weight lifted and the three 400-meter times.

Wod Type: Main Site Daily WODs

Movements: Bench Press Deadlift Run/Running

Bench Press Wods Deadlift Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Tuesday 010227

Tuesday 010227

We are due for a little circuit work. Circuit training is an excellent test
of your overall fitness. At CrossFit intensities it becomes debilitating.
We use it sparingly and go all out! This is "combat" or "getting out of
the burning building" fitness.

Decide loads and assistance (if absolutely necessary to get ALL reps)
before starting. Be smart, shelve your ego and shoot for rapid completion
with NO rest. Submit record of total time, weights for each lift, and
assistance (if needed on pull-ups and dips). Set up recording sheet
ahead of time. Rip!!

Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Twenty push-ups
Twenty pull-ups

Row 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Rope climb

Jump rope 200 jumps
Lunge 20 steps alternating right-left
Push-press 15 reps
Upright row 15 reps

Run 800 meters (app. ½ mile)
Deadlift 15 reps
Twenty dips
Twenty power-cleans

Box Jump (20") 50 jumps
Dumbbell "Thruster" (Deep front squat/push-press) 20 reps
Twenty push-ups
Twenty pull-ups

Wod Type: Main Site Daily WODs

Movements: Air Squat Bench Press Box Jump Box Step-Up Clean Deadlift Dip/Ring Dip/Tricep Dip Front Squat Lunge Pull-Up Push Press Push-Up Rope Climb Run/Running Single-Under Thruster

Air Squat Wods Bench Press Wods Box Jump Wods Box Step-Up Wods Clean Wods Deadlift Wods Dip/Ring Dip/Tricep Dip Wods Front Squat Wods Lunge Wods Pull-Up Wods Push Press Wods Push-Up Wods Rope Climb Wods Run/Running Wods Single-Under Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Tuesday 010220

Tuesday 010220

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

After a warm-up make your first effort a heroic effort on the bike
and record the distance. Take any rest needed and give the best
dumbbell bench-press you can at fifteen reps or less. Again, rest
as long as you want then repeat both efforts. Use the same
weight for each bench press set.

If the first cycling and bench-press effort are true max efforts, then
the second and third efforts are not repeatable no matter how long the rest.

To test the quality of the first efforts and demonstrate the point of the
workout take a LONG break after each couplet.

Keep the rest between cycle effort and bench-press constant for each couplet.

Wod Type: Main Site Daily WODs

Movements: Bench Press

Bench Press Wods

Competitions:

Source: www.crossfit.com

Friday 010216

Friday 010216

Find your best back squat at 5,3, and 1 reps
Find your best deadlift at 5,3, and 1 reps
Find your best bench-press at 5,3, and 1 reps

Submit your total weight lifted in all nine sets along with your bodyweight.
Rankings are based on total weight divided by body weight.

Wod Type: Main Site Daily WODs

Movements: Back Squat Bench Press Deadlift

Back Squat Wods Bench Press Wods Deadlift Wods

Competitions:

Source: www.crossfit.com

Mayhem Daily Wod – 201030

6 Rounds for Time (with a Partner)
5 Power Cleans (185/125 lb)
5 Bench Press (185/125 lb)

Switch after every round.

Wod Type: For Time Mayhem Daily Wods

Movements: Bench Press Clean

Bench Press Wods Clean Wods

Competitions:

Source: www.mayhemnation.com

Mayhem Daily Wod – 200925

AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 GHD Sit-Ups
* Switch after both partners finish

In the remaining time, AMRAP of:
Partner A: Bench Presses (155/105)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed

Wod Type: For Rounds/Reps (AMRAP)Mayhem Daily Wods

Movements: Bench Press GHD Sit-Up Hang Hold Row (Rowing)

Bench Press Wods GHD Sit-Up Wods Hang Hold Wods Row (Rowing) Wods

Competitions:

Source: www.mayhemnation.com

CrossFit Football Total

For Load

1 rep max Power Clean
1 rep max Back Squat
1 rep max Bench Press
1 rep max Deadlift

Wod Type: For Load

Movements: Back Squat Bench Press Clean Deadlift

Back Squat Wods Bench Press Wods Clean Wods Deadlift Wods

Competitions:

John Florio

For Time

10 Bench Presses (75% BW)
10 Ring Dips
20 Bench Presses (50% BW)
20 Diamond Push-Ups
30 Bench Presses (35% BW)
30 Push-Ups

Wod Type: For Time Hero Wods

Movements: Bench Press Dip/Ring Dip/Tricep Dip Push-Up

Bench Press Wods Dip/Ring Dip/Tricep Dip Wods Push-Up Wods

Competitions:

Cajun

4 Rounds for Time

400 meter Run
16 Bench Presses (135/95 lb)
16 Wall Ball Shots (20/14 lb)
16 Shoulder-to-Overheads (95/65 lb)
16 GHD Sit-Ups

Wod Type: For Time Hero Wods

Movements: Bench Press GHD Sit-Up Run/Running Shoulder-to-Overhead Wall Ball Shot

Bench Press Wods GHD Sit-Up Wods Run/Running Wods Shoulder-to-Overhead Wods Wall Ball Shot Wods

Competitions:

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Friday 010309

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Tuesday 010227

Tuesday 010220

Friday 010216

Mayhem Daily Wod – 201030

Mayhem Daily Wod – 200925

CrossFit Football Total

John Florio

Cajun

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