Iron Grip CrossFit – CrossFit
Doubles on the bench press. It is wise to use a spotter for every set on this workout. Though the subject doesn’t come up often, it’s important to remember that of all the various weightlifting movements we do, the bench press is inherently and statistically the most dangerous.
Various injuries have been caused by different lifts. Athletes have done everything from dislocating elbows doing a heavy jerk, to slipping a disc while squatting or deadlifting. But to our knowledge, the bench press is the only lift that has actually killed people. In each case, it was someone who tried to bench a max effort without a spotter.
Use a spotter for heavy bench presses. It’s just a good idea.
https://www.youtube.com/watch?v=XSza8hVTlmM
https://www.youtube.com/watch?v=qN7a6RV2uDQ
https://www.youtube.com/watch?v=k3Mvyt4pBQQ
Warm-up
A: Warm-up (No Measure)
“Bring Sally up” pushups – REVERSE
i.e. push up on “down” come down on “up”
B: Warm-up (No Measure)
Work up to 70% 1RM bench press
Weightlifting
Bench Press (2-2-2-2-2-2-2-2-2-2)
Increase weight each set.
Attempt a new 2-rep max.