RX and Scaled CrossFit Chest Workouts to Build Muscle and Power

LINDA

  • 10-9-8-7-6-5-4-3-2-1 Reps, For Time
  • Deadlift (1½ bodyweight)
  • Bench Press (bodyweight)
  • Clean (¾ bodyweight)

Use three separate barbells. Perform the movements in the order listed and follow the “descending ladder” rep scheme—10 deadlifts, 10 bench presses, 10 cleans, 9 deadlifts, 9 bench presses, 9 cleans, 8 deadlifts, 8 bench presses, 8 cleans, etc. until the last round of 1 deadlift, 1 bench press, 1 clean is completed.

Score is the total time it takes to complete all the repetitions.

Good Times for “Linda” (source)
– Beginner: 28-32 minutes
– Intermediate: 19-25 minutes
– Advanced: 14-17 minutes
– Elite: <13 minutes

Scaling

This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option
10-9-8-7-6-5-4-3-2-1 Reps, For Time:
1¼-bodyweight Deadlift
¾-bodyweight Bench Press
½-bodyweight Clean

Beginner Option
8-7-6-5-4-3-2-1 Reps, For Time:
¾-bodyweight Deadlift
½-bodyweight Bench Press
⅓-bodyweight Clean

GLASS SHOULDERS

  • For Time
  • 50 Bench Presses (185/135 lb)
  • 50 calorie Row
  • 50 Strict Handstand Push-Ups

Scaling

The weight on the Bench Press should be adjusted to something that can be done in sets of 5-10 reps. A dumbbell Z Press would be a great way to build strength for a Strict Handstand Pushup. A kipping Handstand Pushup is an option as well. Sets should be in the 4-8 rep range.

Mat-Fraser-Rowing recovery for crossfittersSource: Photo courtesy of CrossFit Inc

MICHAEL KIEFER

EMOM in 20 minutes

Odd Minutes:

  • 5 Bench Presses (65% of 1RM)

Even Minutes:

  • 8 Hand Release Push-Ups

For the bench presses, use the weight that is 65% of your 1-rep-max.

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