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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Saturday 161224

Dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of triple-unders

Tuesday 160802

12-9-6 reps for time of:

165-lb. squat snatches

225-lb. bench presses

T.J.

T.J.

For time:

185-lb. bench presses, 10 reps

10 strict pull-ups

135-lb. thrusters, max set

Repeat the triplet until you have completed 100 reps of the thruster.

Monday 160321

For time:

20-lb. medicine ball cleans, 42 reps

21 body-weight bench presses

20-lb. medicine ball cleans, 30 reps

15 body-weight bench presses

20-lb. medicine ball cleans, 18 reps

9 body-weight bench presses

Tuesday 160223

5 rounds of:

12 dumbbell snatches

9 bench presses

6 bar muscle-ups

Linda

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

1 1/2 body-weight deadlift

Body-weight bench press

3/4 body-weight clean

Set up three bars and storm through for time.

Thursday 151022

Sumo deadlift 5-5-5-5-5 reps

Bench press 5-5-5-5-5 reps

Tuesday 151013

5 rounds for time of:

Run 800 meters

205-lb. bench presses, 10 reps

45-lb. weighted pull-ups, 10 reps

Tuesday 150908

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean is from the ground, power or squat.

Monday 150831

21-15-9 reps for time of:

Body-weight bench presses

Bar muscle-ups