Tag Archives: Bench Press

Bench Press then Row, Squats and Pushups

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%

Then AMRAP in 20 minutes

  • Row 10 Cal (15 Cal on Concept II)
  • 15 x Goblet Squats @ 24kg
  • 20 x Dynamic Plate Pushups

Finisher taken from The Box Programing on Instagram.

  • Max effort Ring/TRX Rows
  • 30 x Unbroken Bicep Curls

Results: Bench Press 135-165-185-195-205lbs. Metcon 6 rounds plus 3 reps. Had to use 3kg dumbbells for the Curls to make sure I could get all 30 in :-).

Core Work then Bench Press and Pullups

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Every minute on the minute for 12 minutes

  • 30 second Unstable Plank (foreams on Bozu, MedBall, etc)
  • 30 second Handstand Hold
  • 30 second Superman
  • 30 second Hollow Hold

Then “Lynne”: for total reps, 5 rounds of

  • Max Unbroken Reps Bodyweight Bench Press
  • Max Unbroken Reps Strict Pullups

Rest 3 minutes between rounds.

Cash out 1000m Row.

Results: Lynne 15-14-10-10-9. Row in 4:23.

Bench Press then Pullups, Lunges and Pushups

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Take 15 minutes and work up to a heavy

  • 3 x Bench Press

AMRAP in 15 minutes of

  • 6 x Strict Pullups
  • 9 x Reverse Lunges with 20kg DB in each Hand
  • 12 x Hand Release Pushups

Cash out with 1000m row.

Results: Bench Press 135-155-175-185-190lbs. Metcon 5 rounds plus 15 reps. Row in 4:16.

Bench Press and RFE Split Squats then Power Snatch, Pushups and Pullups

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6 rounds, rest 90 seconds between rounds

  • 5 x Bench Press @ 65% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 3 x Bench Press @ 75% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 1 x Vench Press @ 85% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 5 x Bench Press @ 75% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 3 x Bench Press @ 85% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 1 x Bench Press @ 95% + 5 x RFE Split Squats per Leg @ 12kg per Hand

Then taken from Crossfit New England… AMRAP in 12 minutes of

  • 12 x Power Snatch @ 75lbs
  • 12 x Pushups
  • 12 x Pullups

Results: Bench Press 140-160-185-160-185-205lbs. Metcon 4 rounds plus 7 reps.