For Max Total Weight in 30 minutes
1 Deadlift
1 Bench Press
1 Power Clean
Wod Type: For LoadFor Rounds/Reps (AMRAP)
Competitions:
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.
Swink
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
Competitions:
2 Day Rest
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)
Wod Type: For Time
Competitions:
Lynne
Glass Shoulders
For Time
50 Bench Presses (185/135 lb)
50 calorie Row
50 Strict Handstand Push-Ups
Wod Type: For Time
Competitions:
300 (2018)
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
Wod Type: For Time
Competitions:
Crash and Burn
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
Wod Type: Benchmark WodsFor Time
Competitions:
Volkswagen
21-15-9 Reps, For Time
Bench Presses (bodyweight)
Pull-Ups
Wod Type: For Time
Movements: Bench PressPull-Up
Competitions:
Justin
For Time
30-25-20-15-10-5 reps of:
Calorie Ski Erg
Bench Presses (155/105 lb)
3 Rope Climbs (after each round)
Wod Type: For Time
Competitions:
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.
Chest Pressures with bar:
- Handle slightly wider than shoulder width.
- Start with the arms at full length and the bar above the chest
- The shoulders remain in constant contact with the bench
- The elbows move closer to the hips than to the shoulders
- The bar moves to the bottom of the chest
- The arms remain upright
- Complete the movement with full arm extension.