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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AMRAP in 28 minutes

9 Overhead Squats (115/75 lb)
1 Legless Rope Climb (15 ft rope, from seated position)
12 Bench Presses (115/75 lb)

For Time

21-15-9 Reps of:
Bench Presses (100%/75% Bodyweight)
Ring Pull-Ups

9-15-21 Reps of:
Deficit Push-Ups
Inverted Ring Rows

7 Rounds For Time

4 Bench Presses (245/165 lb)
17 Hip Extensions

Cash Out: 76 calorie Row

For Time

10 Bench Presses (185/135 lb)
10 Strict Pull-Ups
Max Thrusters (135/95 lb)

Repeat until you have completed 100 Thrusters

For Time

Buy-In: 3 minute max calorie Row

Directly into, 7 Rounds of:
12 Chest-to-Bar Pull-Ups
31 Push-Ups

Finally, establish:
1 rep max Bench Press

30-20-10 Reps for Time

Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-Ups

21-15-9 Reps for Time

Bench Presses (Bodyweight)
Deadlifts (Bodyweight)
Ring Dips

2 Rounds For Time

24 Deadlifts (295/205 lb)
24 Box Jumps (24/20 in)
24 Wall Ball Shots (20/14 lb)
24 Bench Press (195/125 lb)
24 Box Jumps (24/20 in)
24 Wall Ball shots (20/14 lb)
24 Cleans (145/100 lb)

6 Rounds for Load

5 Bench Presses
5 Back Squats
5 Deadlifts

Rest 3 minutes

15-12-9 Reps for Time

Bench Presses (bodyweight)
Deadlifts (bodyweight)
Power Cleans (bodyweight)