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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For Load

1 rep max Close Grip Bench Press

For Max Total Weight in 30 minutes

1 Deadlift
1 Bench Press
1 Power Clean

For Time

1 mile Run
27 Bench Presses (70%)
27 Handstand Push-Ups
27 Dumbbell Thrusters (2 x 50/35 lb)
27 Knees-to-Elbows
27 Deadlift (155/105 lb)
1 mile Run

For Time

5 Rounds of:
20 Overhead Alternating Reverse Lunges (95/65 lb)
60 Double-Unders

Then, 4 Rounds of:
10 Sandbag Alternating Reverse Lunges (150/100 lb)
20 Bench Presses (115/75 lb)

Finally, 3 Rounds of:
20/15 calorie Bike
40 meter Double Dumbbell Front Rack Walking Lunges (2x20/12.5 kg)

5 Rounds of:

Max Bench Press (bodyweight)
Max Pull-Ups

For Time

50 Bench Presses (185/135 lb)
50 calorie Row
50 Strict Handstand Push-Ups

10 Rounds for Time

5 Strict Chest-to-Bar Pull-Ups
10 “X” Dumbbell Movement (70/50 lb) 
15 GHD Sit-Ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches 
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters

For Time

10-9-8-7-6-5-4-3-2-1 Reps of each:
Deadlifts (300/200 lb)
Power Cleans (150/95 lb)
Bench Presses (200/135 lb)
Pull-Ups
Calorie Assault Air Bike

21-15-9 Reps, For Time

Bench Presses (bodyweight)
Pull-Ups

For Time

30-25-20-15-10-5 reps of:
Calorie Ski Erg
Bench Presses (155/105 lb)
3 Rope Climbs (after each round)