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


  • 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


For Time

21-15-9 Reps of:

  • Bench Presses (100%/75% Bodyweight)
  • Ring Pull-Ups

chest workoutsSource: 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.


For Time
21-15-9 Reps of:
Bench Presses (50% Bodyweight)
Jumping Pull-Ups

9-15-21 Reps of:
Knee Push-Ups
Ring Rows


  • 5 Rounds of:
  • Max Bench Press (bodyweight)
  • Max Pull-Ups

Rest as needed between movements and rounds.

chest workoutsSource: CrossFIt Inc

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

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