Tag Archives: Bench Press

Bench Press then Dips, Push Press and Burpees

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I was looking to do Bench Presses and found this as today’s WOD on CF Invictus.

Every 3 minutes, for 18 minutes (6 sets) do Bench Press

  • Set 1 – 5 reps @ 80-85%
  • Set 2 – 3 reps @ 85-90%
  • Set 3 – 2 reps @ 90%
  • Set 4 – 3 reps @ 85-90%
  • Set 5 – 8 reps @ 75-80%
  • Set 6 – 8 reps @ 75-80%

The five rounds for time of:

  • 12 Ring Dips
  • 12 Push Presses @ 95lbs
  • 12 Burpees Over the Barbell

Results:  Bench Press 160-185-200-185-150-150lbs (1RM is around 205lbs). For the Metcon 18:40.

Weighted Dips, Bench Press and TGUs

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Not for time do the following ladders.  This is a modified version of  a crossfit.com WOD, but they didn’t specify how to do it so I did it as a triplet, all three exercises per round.  You could also do it as three singlets, do all reps of one before moving to the next.  Increase weight per round.  Rest as needed.

  • 5-5-5-5-5-5-5 x Weighted Dips @ 30lbs/15kg
  • 3-3-2-2-1-1-1 x Bench Press
  • 3-3-2-2-1-1-1 x Turkish Getups

Results:  Bench Press 135-155-185-205(only 1 rep)-195-205-210lbs.  Turkish Getups 12-14-16-18-20-21-24kg.  Rested 30 – 60 seconds between exercises, 1-2 minutes between rounds.

 

Deadlifts, Bench Press and Squat Cleans

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Inspired by Regionals Event 2 (Linda), but since I only have one bar modified it to be more of a strength workout.

For time do the following (time cap 10 minutes)

  • 10-8-6-4-2 x Deadlifts @ 185lbs
  • 20-16-12-8-4 x Dynamic Plate Pushups

Take 2 minutes to move weights, then for time do (time cap 10 minutes)

  • 10-8-6-4-2 x Bench Press @ 155lbs
  • 14-10-8-4-2 x  Dumbbell Squat Cleans @ 10kg per hand

Take 2 minutes to move weights, then for time do (time cap 10 minutes)

  • 10-8-6-4-2 x Squat Cleans @ 125lbs
  • 20-16-12-8-4 x Kettlebell Swings @ 24kg (total)

Results:  Had a lot of issues with the original version of the WOD so adapted it to work better.  Above is the modified version, below is the original.  With the original, the first part worked well, the second and third parts were too hard and I couldn’t finish even the first round in the 2 minutes, so switching to a time cap made it better.  For the last round finished in 9:19.

E2MOM for 10 minutes

  • 10-8-6-4-2 x Deadlifts @ 185lbs
  • 20-16-12-8-4 x Dynamic Plate Pushups

Take 2 minutes to move weights, then E2MOM for 10 minutes

  • 10-8-6-4-2 x Bench Press @ 155lbs
  • 20-16-12-8-4 x  Dumbbell Squat Cleans @ 14kg per hand

Take 2 minutes to move weights, then E2MOM for 10 minutes

  • 10-8-6-4-2 x Squat Cleans @ 125lbs
  • 20-16-12-8-4 x Kettlebell Swings @ 24kg (total)

Bench Press then Row and Burpee Box Jump Overs

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5 rounds

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Reverse Rows
  • Rest 90 seconds

Then (another CF New England WOD) row for total calories in 4 minutes, stop every minutes and do Burpee Box Jump Overs

  • At Minute 0 – do 5 x Burpee Box Jump Over
  • At Minute 1 –  4 x Burpee Box Jump Over
  • At Minute 2 –  3 x Burpee Box Jump Over
  • At Minute 3 – 2 x Burpee Box Jump Over

Rest 2 minutes between rounds and do a total of 3 rounds.

Results:    Bench Press 135-155-175-185-195lbs. For the Metcon, round 1 – 16.7 calories, round 2 – 14.4 calories, round 3 – 14.9 calories.

Bench Press and Pullups then 3, 5 Minute AMRAPs

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3 rounds of

  • 6-8 x Bodyweight Bench Press
  • Rest 30 seconds
  • 6-8 x Strict Pullups
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • 20 x Double Unders
  • 10 x Box Jumps

Rest 1 minute, then AMRAP in 5 minutes of

  • 5 x Man Makers @ 12kg
  • 10 x Kettlebell Swings

Rest 1 minute, then AMRAP in 5 minutes of

  • 5 x Toes to Bar
  • 10 x Air Squats

Results:  Metcon was taken from a CF Invictus WOD but I accidentally reversed the rounds where I did the Box Jumps with the Kettlebell Swings.   Worked out good anyway. 5 rounds plus 18 reps, 2 rounds plus 11 reps, 6 rounds plus 2 reps.