CrossFit Chest Workouts to Build Impressive Upper Body Strength (RX and Scaled)

CrossFit chest workouts are a great way to build a strong upper body so add these WODs into your training routine if you want to build muscle and a stronger, bigger chest. 

CrossFit Chest workouts


  • AMRAP in 28 minutes
  • 9 Overhead Squats (115/75 lb)
  • 1 Legless Rope Climb (15 ft rope, from seated position)
  • 12 Bench Presses (115/75 lb)

This is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb.

Intermediate Option
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
legless rope climb
12 bench presses

chest workoutsSource: RX'd Photography

Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 20 minutes of:
9 overhead squats
rope climb, lying to standing
12 bench presses

Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench

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