Tag Archives: Bench Press

Bench Press then Thrusters, T2B and DUs

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Take 20 mins and work up to a heavy

  • 3 x Bench Press

Then repeat of the Crossfit Open WOD 20.2.

AMRAP in 20 inutes of

  • 4 x Dumbbell Thrusters @ 16kg
  • 6 x Toes to Bar
  • 24 x Double Unders

Results: Bench Press 190lbs. Metcon 17 rounds plus 10 reps last time got 16 rounds plus 10 reps).

Row, Bench Press and Handstand Hold

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3 rounds for time, rest 2 minutes between rounds

  • Round 1 – Row 250m, damper @ 10
  • Round 2 – Row 250m, damper @ 8
  • Round 3 – Row 250m, damper @ 6

Then EMOM for 5 minutes

  • 20 Second Handstand Hold

Then 5 rounds, resting as needed

  • 8 x Bench Press @ 65% of 1RM

Results: Row R1 0:51 (42spm), R2. 0:50 (46spm), R3 0:52 (46spm). Bench Press 130lbs.

Bench Press and Pullups then Something Different

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Take 15 minutes and work up to a heavy

  • 2 x Pause Bench Press (pause 2 seconds at bottom)

Then for time 10-9-8-…-3-2-1 reverse ladder of

  • Bench Press @ 60% of Double above
  • Strict Pullups

Then 9 rounds of 30 second work 15 second rest

  • Round 1,4,7 – Alternating Front and Side Dumbbell Raises in Plank
  • Rounds 2,5,8 – Weighted Dumbbell Situp with Shoulder Press
  • Rounds 3,6,9 – Single Dumbbell Twist

You need to review Semir’s Instagram post to get the movements (#1, #3, #6). Yes it is overly complex but something different.

Results: Part 1 – 190lbs. Part 2 – 14:15. Used 115 for Bench. Last part – Used 3kg dumbbells… nice burn in the shoulders.

Bench Press then Row, Goblet Squats and Dips

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Every 3 minutes for 9 minutes

  • 5 x Bench Press

Then EMOM for 10 minutes

  • 3 x Bench Press @ Max Weight from above

Then 3 sets of AMRAP in 4 minutes of

  • Row 500m
  • 8 x Goblet Squats @ 24kg
  • Max Reps Bar Dips, break as needed

Rest 2 minutes between sets.

Results: Part 1 – 175lbs (same as last time). Part 2 – 175lbs was good. Metcon 21-20-17 Dips.

Bench Press then Pullups, Burpees and DB Snatch

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Inspired by RepsWerks Instagram post from Jan 8.

3 sets, resting as needed between sets

  • 8 x Bench Press @ 135lbs
  • 5 x Strict Pullups

Then 5 sets of

  • 1 x Bench Press (increase weight per round)

Then EMOM for 8 minutes

  • 8-12 x Dumbbell Bench Press @ 16g per hand

Then 3 rounds for time of (inpired by the Crossfit Mainsite Ellen WOD)

  • 21 x Burpees
  • 15 x Single Arm Dumbbell Snatch per Side @ 20kg
  • 9 x Pullups

Results: Part 2 – 155-170-185-195-205lbs/93kg. Metcon 14:08.