Because the body is mostly stabilized by the bench during a bench press, it is the movement that one can lift the most weight with the upper body. Most of us did bench pressing our entire exercise career. It is an exercise that is mostly fueled by ego and is usually at the top of any beginner exercise goals…..example: BENCH MORE AND GET HUGE!!!

It is for the fact that bench pressing doesn’t play into functional fitness very well (pushups are much more real life, sport, emergency situational like than bench presses), the huge emphasis bench pressing has on the anterior body, and the much more dramatic stress on the midline that the standard shoulder press plays that we do not do bench pressing very much at CrossFit Mean Streets.

But constantly varied means constantly varied, and we will work bench pressing occasionally. And for the Sunday Massacre I want to use bench pressing to load the muscles that are worked for the shoulder press with heavier weight than they are used to. All of the bench pressing done will be with the same grip you would do shoulder presses with. For most of you that grip will be: index finger no wider than an inch into the knurling.

Yes a close grip means that you will not be able to bench as much. But this isn’t your local high school gym. The amount of weight is secondary to the movement. And the purpose of the movement is to work the bench press to increase strength in the shoulder press.

Also everybody make sure that your ass does not come off of the bench when B pressing. I believe it is legal to do this in a power lifting match, and certainly everyone does this in regular gyms because it allows you to bench more. What it does is turn the movement into a more powerful decline press, which will also limit the range of motion,…. not what we are going for.

So please keep the above in mind as your trudge through this beastly WOD.

Sunday Massacre

Pre Warm Up:

Stretch out your wrists

Warm Up:

4 rounds
-Run 530m
-Attempt to walk as far as you can on your hands twice/ or kick up to a wall and hold for 10-20 seconds pushing your chest forward as you do this
-10 squat to horizontal ball throws (do with partner, like a wallball but you throw the ball as hard as you can horizontally when you come up from a squat clean).

Strength:

Work up to 1 Rep Max Bench Press
-allow at least 2 min between your sets when you get heavy

Strength WOD:

Not for time

4 rounds:
-Dumbbell Press with 30% of 1RM BP per arm X 5
-6 20m shuttle sprints on sidewalk
-25 air squats, with a smooth transition to 20″ box jump on #5,10,15,20,25

Stupid WOD:
For Time:

Partner Up.

Each person will be responsible for a 185lbs Grace. So in total the couple needs 60 reps. This will be done outside on the side walk.

One person starts clean and jerking while the other runs down to 2nd street and back. Then the two switch. You two will continue this cycle until you reach a grand total of 60 reps. One person will most likely do more than the other, this is ok.

-For those of you who scale: I will hope everyone man’s up and uses heavy weight. Use 30-40% of your grace weight. If need be each person can use a different weighted barbell.

Finish up with:

Stretch your aureolas

CrossFit Mean Streets
Downtown LA….. where chaos is beauty

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