Iron Grip CrossFit – CrossFit
Just push the bar up. It’s simple. Not easy, but simple. Or is it. It turns out there are just as many nuances about the bench press as any other lift. But if you can become proficient in your set up and the execution of the lift itself, you will likely find that your bench press had a lot of room for improvement.
https://www.youtube.com/watch?v=q23Ihrzn2-E
https://www.youtube.com/watch?v=tnRI24YOS4Y
https://www.youtube.com/watch?v=sqHEh2wt_EU
https://www.youtube.com/watch?v=EdU_4oYWy08
Warm-up
A: Warm-up (No Measure)
12-8-4 reps of:
Pushups
Ring fallouts
Under the fence (each way)
Wallballs
B: Warm-up (No Measure)
Work up to 75% 1RM bench press
Weightlifting
Bench Press (7-7-5-5-3-3-1-1)
7-7 @ 70% 1 RM
5-5 @ 80%
3-3 @ 85%
1-1 @ 90%