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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12-9-6 Reps For Time

Deadlifts (275/185 lb)
Bench Presses (185/105 lb)
Chest-to-Bar Pull-Ups

For Time

15-10-5 reps of:
Dumbbell Bench Presses (2x50/40 lb)
10 meter Farmer's Carry (2x50/40 lb)
Dumbbell Bent Over Rows (2x50/40 lb)
10 meter Farmer's Carry (2x50/40 lb)
Dumbbell Front Rack Squats (2x50/40 lb)
10 meter Farmer's Carry (2x50/40 lb)
Dumbbell Deadlifts (2x50/40 lb)
10 meter Farmer's Carry (2x50/40 lb)

For Load

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

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

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

EMOM in 23 minutes

Part A:
10 Bench Presses (185/95 lb)

Part B:
10 Front Squats (185/95 lb)

Part C.
10 Pull-Ups

Part D:
10 calorie Assault Air Bike

Rest 1 minute after finishing each part.

AMRAP For As Long As Possible

Bench Presses (225/155 lb)

21-15-9 Reps for Time

Bench Presses (65% of 1 RM)
Ring Dips
Hand Release Push-Ups

6 Rounds For Time

6 Front Squats (50/35 kg)
6 Pull-Ups
6 Bench Presses (80/60 kg)
6 Deadlifts (80/60 kg)
6 Barbell Rows (60/40 kg)
6 Shoulder-to-Overheads (30/20 kg)

21-15-9 Reps for Time
DB Bench Press (50/35)
Cal. Ski
- rest 5 mins -