Heavy Press + Chest-Dominant Conditioning

Crossfit
1h

Objective (single focus)

Build upper-body pressing strength with a secondary, controlled chest-dominant conditioning finisher (no high-skill, high-risk movements under fatigue).

Warm-up (12 min)

1) Easy engine (3 min)

  • Assault Bike or Rower @ easy pace

2) Shoulder + T-spine prep (4 min)

  • 2 rounds:
    • 12 band pull-aparts
    • 10 banded external rotations/side
    • 8 scap push-ups (slow)
    • 6 inchworms + push-up (strict, smooth)

3) Pressing pattern primer (5 min)

  • 2 rounds (controlled tempo):
    • 8 dumbbell floor press (light)
    • 8 push-ups (pause 1s at bottom)
    • 10 hollow rocks

Main Block (Strength) — 20 min

Bench Press (barbell) — 5 x 5

  • Build to a heavy set of 5 for the day (not a max).
  • Rest 2:00–3:00 between sets.
  • Target: last 1–2 reps are challenging with perfect control.

If no bench is available, use the scaling in Adaptations (DB floor press).

Secondary Block (Chest Assistance) — 10 min

Every 2:00 x 5 sets (10 min)

  • 10–14 Dumbbell Floor Press (moderate, unbroken)
  • 8–12 Strict Ring-Row or Bar Row (tempo 21X1)

Goal: accumulate quality pressing volume while balancing shoulders with controlled pulling.

Conditioning (MetCon) — 12 min

AMRAP 12

  • 12 Dumbbell Push Press (2 x 22.5/15 kg)
  • 12 Box Step-Overs (24/20 in, holding 1 DB goblet-style)
  • 12/10 cal SkiErg

Pace: hard but sustainable; keep push press crisp (no grinding).

Finisher (Chest pump + trunk) — 6 min

EMOM 6

  • Min 1: 14–20 Hand-Release Push-ups
  • Min 2: 40–50 sec Front Plank (tight glutes, ribs down)
  • Min 3: 14–20 Hand-Release Push-ups
  • Min 4: 40–50 sec Front Plank
  • Min 5: 14–20 Hand-Release Push-ups
  • Min 6: 40–50 sec Front Plank

Cool-down (optional if time, 3–5 min)

  • Doorway pec stretch + lat stretch + easy nasal breathing
  • Bench Press / DB Floor Press: pectoralis major (primary), triceps, anterior deltoid, serratus anterior (stability)
  • Push Press: anterior deltoid + triceps with chest as stabilizer; legs provide drive
  • Rows (strict): latissimus dorsi, biceps, mid/lower trapezius (shoulder balance)
  • Box Step-Overs: quadriceps, gluteus maximus, calves; trunk stabilization
  • SkiErg: lats, triceps, trunk; moderate systemic conditioning
  • Push-ups (finisher): chest/triceps/anterior deltoid with high local fatigue tolerance

WOD Evaluation

78
Strength
58
Endurance
66
Volume

Muscle Groups Worked

Pectoralis Major
Triceps Brachii
Anterior Deltoid
Serratus Anterior
Rectus Abdominis

Exercises in this wod

Bench PressDumbbell Floor PressBand Pull-ApartBanded External RotationScap Push-UpInchworm with Push-UpHollow RockDumbbell Push PressBox Step-OverSkiErgHand-Release Push-UpFront PlankStrict Row (Ring Row or Bar Row)

Material

Olympic barBumper platesBench (if available) or mats for floor pressDumbbellsPlyometric boxSkiErgResistance bandsMats

Technical Explanation

Bench Press (barbell)

  • Setup: eyes under bar, feet planted, slight arch, shoulder blades retracted and depressed.
  • Bar path: lower to mid/lower sternum with forearms vertical; press back up slightly toward rack.
  • Safety: use a spotter if available; never bounce the bar; stop sets if shoulder pain appears.

Dumbbell Floor Press

  • Elbows at ~30–45° from torso; wrists stacked over elbows.
  • Touch triceps lightly to floor; pause briefly, then press.
  • Great option to limit shoulder extension and keep pecs/triceps loaded safely.

Dumbbell Push Press

  • Dip: vertical torso, knees track over toes, heels down.
  • Drive: transfer leg power to arms; finish with biceps by ears and ribs down.
  • If reps turn into a slow strict press, reduce load to keep power output.

Box Step-Overs

  • Full foot on box; control the descent.
  • Keep torso tall; avoid twisting with the DB—square hips and shoulders.

Hand-Release Push-ups

  • Body rigid (glutes tight, ribs down). Briefly lift hands at bottom, then press.
  • Scale before form breaks (sagging hips or flared elbows).

General pacing

  • MetCon should feel like 8/10 effort: steady breathing, no redline in the first 4 minutes.

Adaptations

Beginner (preserve stimulus: safe horizontal press volume)

  • Strength: DB floor press 5x8 (moderate), rest 2:00
  • Accessory: E2:00 x5: 8–12 DB floor press + 8–10 ring rows
  • MetCon: AMRAP 12: 10 DB push press (lighter) + 10 step-overs (no load) + 10/8 cal SkiErg
  • Finisher: incline push-ups on box 10–16 reps

Intermediate

  • Strength: bench press 5x5 @ ~75–82% (or challenging 5)
  • Accessory: keep as written, choose DBs you can do unbroken
  • MetCon: 2 x 20/15 kg push press; step-overs with light DB

Advanced (as prescribed)

  • Bench 5x5 building heavy; accessory unbroken
  • MetCon loads should allow sets of 12 with 1 break max
  • Optional progression: last strength set = 5 reps + 1 back-off set of 8 @ -10% (only if time and form is perfect)