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The Best Chest Workouts for CrossFit Athletes

Build a better, stronger and more powerful chest in a CrossFit context.

5 ASSAULT JOURNEY

AMRAP in 30 minutes
10 Front Squats (135/95 lb)
10 Bench Presses (205/135 lb)
10 Pull-Ups
10 GHD Extensions
20 calorie Assault Air Bike

6 ASSAULT DOWNHILL

AMRAP in 30 minutes
30 calorie Assault Air Bike
24 Ground-to-Overheads (45/25 lb)
18 Knees-to-Elbows
12 Bench Presses (185/115 lb)
6 Pull-Ups

CrossFit back workouts
CrossFit-Pull-Ups

7 JAMES RICHES

AMRAP For As Long As Possible
Bench Presses (225/155 lb)

8 STEVE HILL

AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 GHD Sit-Ups
* Switch after both partners finish
In the remaining time, AMRAP of:
Partner A: Bench Presses (155/105)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed

One partner starts on the rower, the other starts on GHD. Switch when both partners’ reps are completed. After each partner completes 5 rounds, complete the max reps bench press in the remaining time (one partner working at a time, while the other does a hang hold); switch as needed.

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