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 Time

10-9-8-7-6-5-4-3-2-1 Reps each of:

One Vertical Pull Movement:
Sumo Deadlift High Pulls (95/65 lb)
Inverted Rows or
Pull-Ups

One Horizontal Press Movement:
Bench Presses (Bodyweight)
Dumbbell Presses (100/45 lb) or
Push-Ups

One Hinging Movement:
Deadlift (2x Bodyweight)
Romanian Deadlifts (2x Bodyweight) or
Front Squats (Bodyweight)

7 Rounds For Time

5 Bench Presses (225/155 lb)
5 Power Cleans (225/155 lb)
35 Double-Unders 

AMRAP (with a Partner) in 20 minutes

Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 GHD Sit-Ups
* Switch after both partners finish 

In the remaining time, AMRAP of:
Partner A: Bench Presses (155/105)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed

For Time

100 meter Run
10 Muscle-Ups 
200 meter Run 
20 Handstand Push-Ups 
300 meter Run 
30 Overhead Squats (45/35 lb bar) 
400 meter Run 
40 Sumo Deadlift High Pull (45/35 lb bar)
500 meter Run 
50 Pull-Ups 
600 meter Run 
60 Push-Ups 
700 meter Run 
70 Kettlebell Swings (1/.75 pood) 
800 meter Run 
80 Burpees 
900 meter Run 
90 Thrusters (45/35 lb bar)
1,000 meter Run 
100 Air Squats

Sum of the Best of Each Lift

Clean
Bench Press
Overhead Squat

For Time

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (225/155 lb)
Toes-to-Bars

1-2-3-4-5-6-7-8-9-10 reps of:
Power Cleans (155/105 lb)
Bench Presses (155/105 lb)

For Max Reps in 22 minutes

1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15 kg)
1 min Mountain Climbers
1 min Dumbbell Push Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Ball Shots (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses (50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bars
1 min Dumbbell Snatches (25/15 kg)

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

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