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 30 minutes

10 Front Squats (135/95 lb)
10 Bench Presses (205/135 lb)
10 Pull-Ups
10 GHD Extensions
20 calorie Assault Air Bike

3 Rounds for Time

10 Bench Presses (60% BW)
10 Tricep Dips

4 Rounds For Time

200 meter Run
11 Thrusters (135/95 lb)
200 meter Run
11 Push Presses (135/95 lb)
200 meter Run
11 Bench Presses (135/95 lb)

AMRAP in 25 minutes

5 Chest-to-Bar Pull-Ups
10 Clean and Split Jerks (135/95 lb)
15 Bench Presses (2015/135 b)
20 calorie Assault Air Bike

EMOM in 20 minutes

Odd Minutes:
5 Bench Presses (65% of 1RM)

Even Minutes:
8 Hand Release Push-Ups

5 Rounds for Time

3 Overhead Squats (135/95 lb)
6 Handstand Push-Ups
9 Bench Presses (135/95 lb)
12 Rings Dips

AMRAP in 30 minutes

30 calorie Assault Air Bike
24 Ground-to-Overheads (45/25 lb)
18 Knees-to-Elbows
12 Bench Presses (185/115 lb)
6 Pull-Ups

For Time

20-16-12-8-4 reps of:
Bench Presses (155/105 lb)
Calorie Row

Every 60 minutes On The Hour in 300 minutes

2 mile Run
20 Bench Presses (bodyweight)
20 Front Squats (bodyweight)
20 Rope Climbs (15 ft)

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