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Max Effort Bench Press for 5/26/2016

This is max effort week.  We saw Max Effort Squat Snatches on Monday.  Max Effort Bent Over Row was Tuesday.  Today, we find our Max Effort Bench Press.  Similar to the bent over row, the bench press is not a common lift seen in CrossFit.  We prefer to build functional strength through movements like pushups and ring dips, which require a lot of muscles to work at once.  However, when we want to concentrate on building strength in the chest and shoulders, the bench press is great tool.

CrossFit Alloy WOD for 5/27/2016:

Strength:
Bench Press
1, 1, 1, 1, 1

MetCon:
3 Rounds for Time:
20 Strict Ring Dips
20 Strict Chest to Bar Pullups
10 Barbell Turkish Get-ups (75/55#)

Post Weight and Time to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    15 Strict Ring Dips (may be banded w/ Blue Band)
    15 Strict Pullups
    10 KB Turkish Get-ups (1.25/0.75)

    Brass:
    3 Rounds for Time:
    15 Hand Release Push-ups (knees)
    15 Strict Pullups (banded)
    10 KB Turkish Get-ups (1.0/0.5)

    Bronze:
    3 Rounds for Time:
    15 Push-ups (knees)
    15 Ring Rows
    10 Turkish Get-ups (0.5/0.25)

  • Carol Persin says:

    Sad I can’t make this WOD tomorrow!