RX and Scaled CrossFit Chest Workouts to Build Muscle and Power

You pick the weight for all three lifts. Your goal is to accomplish as much total weight lifted over the course of the 30 minutes.

You can go heavy and slow or lighter and faster. Your goal is to move as much weight as possible completing a single rep at each movement. You must continue to rotate deadlift> bench press> clean. You cannot change the order or do more than 1 rep at each station.

Score

Multiply weight on the bar by how many reps you did of each movement. You should have one total at the end.

PICK YOUR POISON

For Time

10-9-8-7-6-5-4-3-2-1 Reps each of:

One Vertical Pull Movement:

• Sumo Deadlift High Pulls (95/65 lb)
• Inverted Rows or
• Pull-Ups

One Horizontal Press Movement:

• Bench Presses (Bodyweight)
• Dumbbell Presses (100/45 lb) or
• Push-Ups

One Hinging Movement:

• Deadlift (2x Bodyweight)
• Romanian Deadlifts (2x Bodyweight) or
• Front Squats (Bodyweight)