Get to Benching!

Get to Benching!

Franco Columbu, Mr. Olympia 1976,1981. He held multiple Olympic lifting records.

I was talking with a competitive powerlifter the other day that was impressed with the fact that we bench press at CFBC.  Many CrossFit boxes do not program bench press for various reasons.  We believe that it is critical to a properly balanced strength program and that it will help to increase the overhead lifts.  The bench press works the pecs, deltoids and triceps.  These muscle groups are most definitely used when pressing overhead or jerking.  The different angle hits all the muscles involved in a slightly different manner than just pressing or jerking.  Another good reason to get through this bench cycle is to get ready for the amount of reps you will be doing on July 13th for the hero wod “Swayze”.  So get to benching!

Workout of the Day 6/26/13:

Bench Press:

5-5-5-5-5 @85% 1 rep max

20 reps @50% 1 rep max

Then,

For Time:

• Partner row 1000 meters, must switch at 500 meters

One partner rowing at a time, must switch at 500 meters.

*Post bench press weights and partner row times to comments.