Iron Grip CrossFit – CrossFit
As a measure of pure raw pressing power, the bench press has tremendous value, and while it may seem like the simplest of all the major lifts, there are several key points of performance that will contribute to improving this lift.
https://www.youtube.com/watch?v=6AvtarPLS88
https://www.youtube.com/watch?v=PKFi1QKotE4
https://www.youtube.com/watch?v=rdhiMrGclNA
Warm-up
Warm-up (No Measure)
3 Rounds
10 Ring fallouts
10 m Inchworm
10 Ring Pushups (or plank)
20 Jumping jacks
Skill
Spotting the bench press
Weightlifting
Bench Press (1-1-1-1-1-1-1-1-1-1)
All sets at 95% 1RM
Before each set do:
5 Box jumps @ 24/20
10 Jump lunges
10 Double unders