RX and Scaled CrossFit Chest Workouts to Build Muscle and Power

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

chest workouts

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

chest workouts

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.

chest workouts

Good Scores for “Lynne” (source)
– Beginner: <100 reps
– Intermediate: 125-225 reps
– Advanced: 250-350 reps
– Elite: 400+ reps

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