Tag Archives: Bench Press

Bench Press and Rows then Death by Pullups and Dips

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3 rounds of

  • 12 x Bench Press @ 90% of Bodyweight
  • 6 x Single Arm Bent Rows @ 24-32kg

Then Death by Pullups… every 2 minutes until failure

  • Bike 400m
  • 4 x Strict Pullups
  • add 2 Pullups per round, break as needed to get all reps in the 2 minutes

Then Death by Dips… every 2 minutes until failure

  • Row 200m
  • 4 x Dips
  • add 2 Dips per round, break as needed to get all reps in the 2 minutes

Results: Used 140lbs/64kg for the Bench Press. Did the Bent Rows with 24kg for the first round, 32kg for rounds 2 and 3. Metcon 5 rounds plus 6 reps and 5 rounds plus 12 reps. Perfect combos… finished bike and rower in around 40-50 seconds each round. Luckily my bike and rower are right next to my Pullup bar. If they are farther away try subbing with 200m run or 75 double unders.

Bench Press then Open WOD 22.1

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Then 3 rounds of

  • 12 x Bench Press @ 75-80% Body Weight
  • 6-8 x Weighted Reverse Ring/TRX Rows

Then Crossfit Open WOD 22.1. For time (15 min time cap)…

  • 1 wall walk
  • 10 double-unders
  • 3 wall walks
  • 30 double-unders
  • 6 wall walks
  • 60 double-unders
  • 9 wall walks
  • 90 double-unders
  • 15 wall walks
  • 150 double-unders
  • 21 wall walks
  • 210 double-unders

Results: Used 120lbs for the Benh Press. Metcon 217 reps (completed the 90 DUs plus 8 Wall Walks) which would have placed 573rd worldwide for 55-59 year olds. 🤔

Bench Press and Bodyweight Strength

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3 rounds of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then 3 rounds of

  • 12 x Bench Press @ 70% Body Weight
  • 6-8 x L-Sit Pullups

Then 3 rounds of

  • 10 x TRX Rollouts (like a Barbell rollout but with hands in a TRX)
  • 10 x TRX Bicep Curl
  • 10 x TRX Tricep Extensions

Then accumulate

  • 25 x Strict Toes to Bar

Results: Used 1110lbs for the Bench Press. Otherwise done as shown.

Strict Lynne (again) then DB Snatch, Situps and Burpees

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Lynne Benchmark WOD, as many reps as possible in 5 rounds of (rest as needed between movements and rounds)

  • Max Unbroken Body Weight Bench Press
  • Max Unbroken Strict Pullups

Then AMRAP in 13 minutes (Inspired by Danny memorial WOD which is AMRAP in 23 minutes)

  • 12 x Alternating Dumbbell Snatch @ 20kg
  • 10 x Burpees
  • 12 x Abmat Situps

Results: I prefer Strict Pullups but might be interesting to do high volume kippping next time and see how that goes. Used 165llbs for the Bench Press since that is what I used last time, eventhough body weight is more like 155lbs. 8/10-8/10-6/10-5/9-6/8…80 reps, so same as last time. Metcon 5 rounds plus 13 reps.