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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Tuesday 150526

Complete as many rounds as possible in 15 minutes of:

10 body-weight bench presses

20 toes-to-bars

30 hip extensions

Foo

Foo

170-lb. bench presses, 13 reps

Then, complete as many rounds as possible in 20 minutes of:

7 chest-to-bar pull-ups

77 double-unders

170-lb. squat clean thrusters, 2 reps

28 sit-ups

Tuesday 141028

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean is from the ground, power or squat.

Tuesday 141014

Complete as many rounds as possible in 20 minutes of:

135-lb. bench press, 21 reps

21 L pull-ups

Sunday 140921

Bench press 2-2-2-2-2-2-2 reps

JBo

JBo

Complete as many rounds as possible in 28 minutes of:

115-lb. overhead squats, 9 reps

1 legless rope climb, 15-foot rope, beginning from seated

115-lb. bench presses, 12 reps

Justin

Justin

30-20-10 reps for time of:

Body-weight back squats

Body-weight bench presses

Strict pull-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.

Tuesday 140121

Complete as many rounds as possible in 20 minutes of:

135 pound Bench press, 21 reps

21 L-Pull-ups

Monday 131125

Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2