Tag Archives: Bench Press

Bench Press, Deadlifts, Dips and a Core Tabata

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Not for time do Bench Presses in the following format.  Rest 2 minutes between sets.

  • 5 x  @ 40kg
  • 5 x @ 50kg
  • 5 x @ 60kg
  • 3 x @ 80kg
  • 2 x @ 80kg
  • 1 x @ 80kg
  • 8 x @ 60kg

AMRAP in 7 minutes

  • 7 Deadlifts @ 80kg
  • 7 Dips

Then 4 minute (8 rounds) of 20/10 TABATA of alternating

  • Superman Hold
  • Hollow Hold

Results:  AMRAP – 6 rounds plus 7 deadlifts.

Pullups and Bench then a Core Building GWOD

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EMOM for 10 Minutes

  • Odd Minute:  5 x Weighted Pullup
  • Even Minute:  5 x Body Weight Bench Press

Then a gymnastics WOD for quality:

  • 50 Hollow Rocks
  • 1 Minute Handstand Hold
  • 50 Superman Rocks
  • 1 Minute L-Sit

Rest as necessary.

Results:  Could only finish 4 Pullups in the minute for the last 2 rounds, used 15kg.  For the L-Sit, broke it into 6 x 10sec/30sec rounds.  For the Handstand hold did 2 x 30 sec holds.

Lunges, Bench Press, DB Rows, Deadlifts and Situps

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A.  Every 2 minutes, for 10 minutes (5 sets):

  • 20 x  Lunges @ 20kg per hand

B. Every 3 minutes, for 15 minutes (5 sets):

  • 4-6 x Bench Press @ 70kg

C.  Three sets of the following:

  • 8 x Single-Arm DB Row @ 20kg
    8 x Weighted Situps @ 10kg
  • 8 x Deadlift @ 60kg

Results:  The format was taken from CF Invictus with some slight modifications.  Part C can also be done resting 45 seconds between sets but I forgot and just did all three rounds in a row.   Part C took 5 minutes, but time is not very important in this one.  Don’t underestimate the Lunges… holding so much weight in each hand for 20 reps kills your upper body and your forearms.

Handstand Work then Bench Press with Dips and Deadlifts

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Part A:  Perform 5 rounds of:

  • Wall Walk to 15 second Handstand Hold (belly to the wall)
  • Rest 1 minute

Part B:  Every minute on the minute perform one 9 minute round of the following rep scheme 5-4-3-2-1-2-3-4-5 of:

Bench Press @ 70kg

Part C:  For time perform reverse ladder 10-9-8-7-6-5-4-3-2-1 of

  • Dips
  • Deadlifts @ 65kg

Result:  For part C:  6:53

EMOM Handstand Work

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Breaking Muscle just did an article on learning how to do handstands and handstand walks.  These are some of the exercises they included in the plan. They provided some tips for doing handstands which I thought would be good to repeat here:

  1. Form matters! Pointed toes, tight core, and active shoulders are all important.
  2. Keep the majority of your weight mid palm but use your fingers to “grip” the floor to find balance.
  3. Gaze your eyes in-between your thumbs (without moving your head too much). This will help you find your balance.
  4. Spread your fingers for more surface area.

Part A:  Every minute on the minute for 9 minutes, perform the following rep scheme of strict Handstand Pushups:  5-4-3-2-1-2-3-4-5 (from Paradiso CrossFit).

Part B:  Rest 2 minutes then perform 3 rounds of:

  • 3 x Wall Walks
  • Rest 1 minute

Part C:  Then EMOM perform for following for as many rounds as possible until you cannot complete a round in the minute:

  • 5 x Bodyweight Benchpress (68kg)
  • 5 x Pullups

Part D:   Then EMOM for 5 minutes:

Results:  Part C:  Did 5 rounds… 4 rounds complete plus 5 x bench and 3 x pullups,. Be careful not to go too far with the bench press unless you have a spotter.  Part D: Was not able to hold the full 15 seconds (kept touching down) but did hold much longer 10+ seconds towards the end.  Trick I found is to lean slightly more forward and use your fingers to apply minor adjustmenets with counter pressure to keep you balanced.