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
JBO
- 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)
Scaling
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
1 legless rope climb
12 bench presses
Source: 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
1 rope climb, lying to standing
12 bench presses
Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench
CHEST WORKOUTS – ARMAGEDDON
For Time
21-15-9 Reps of:
- Bench Presses (100%/75% Bodyweight)
- Ring Pull-Ups
Source: Photo courtesy of CrossFit Inc.
9-15-21 Reps of:
- Deficit Push-Ups
- Inverted Ring Rows
Complete total rep scheme as fast as possible. Begin with your bench press set up with your body weight on the bar for men and 75% of body weight on the bar for ladies. Complete the first set of 21-15-9 before moving to the second set of 9-15-21.
Scaling
For Time
21-15-9 Reps of:
Bench Presses (50% Bodyweight)
Jumping Pull-Ups
9-15-21 Reps of:
Knee Push-Ups
Ring Rows
LYNNE
- 5 Rounds of:
- Max Bench Press (bodyweight)
- Max Pull-Ups
Rest as needed between movements and rounds.
Source: CrossFIt Inc
Good Scores for “Lynne” (source)
– Beginner: <100 reps
– Intermediate: 125-225 reps
– Advanced: 250-350 reps
– Elite: 400+ reps
