21-18-15-12-9 reps for time of:
Dumbbell bench presses
Hand-release push-ups
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post your time to the comments.
Stimulus and Strategy:
Today, you'll take on Tank Top Time, a workout submitted for the Community Cup by Bobby Peters from CrossFit Sierra Pacific.
Get ready to challenge your upper-body pressing muscle endurance as you repeat the same horizontal pressing pattern with two different movements. Find a moderate dumbbell load that lets you perform at least the first set with consistent sets of 7 or more reps and only short rest breaks. Today's push-up volume is high, and you'll likely need many breaks — just be sure to keep them short. Scale to do so.
Intermediate option:
21-18-15-12-9 reps for time of:
Dumbbell bench presses
Complete 10 hand-release push-ups after each set
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
18-15-12-9 reps for time of:
Dumbbell bench presses
Push-ups from the knees
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Resources:
The Dumbbell Bench Press
The Hand-Release Push-Up
Push-Up From the Knees
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Comments on 260818
216 Comments
300 steps sled drag 180, 250# / 300 steps sled push 180, 250#
Then 18-15-12-9-6 of
2x30# db bench presses
Hand-release pushups
9:10
Bench presses in 1/3s all the way through (6-6-6 for 18), with 5 secs in between each 1/3
Hand-release pushup 1/3s only lasted until 12s--lots of 3-2-1 there til end
7:55 RX
25 DBs 🥵🥵🥵🥵🥵 Don’t have 20s at home 🏠
17:45
Rx’d: 12:55
Rx 10:10
9:47 Mens RX 35 y/o
Intermediate with 25lb dumbbells and knee pushups 17:05.95
Rx reps
40#
14:04
9:38 RX
Wow, quick!
20:03 RX
100lbs BB instead of DB
10x10x10x10x10 HR pushups
12:04
100lbs BB instead of DB’s
12:56
Intermediate
9:57
DB 10kg
39 / M / 5'9" / 144lbs
25lb dumbbells bench presses x21-18-15-12-9
Hand-release push-ups x10-10-10-10-10
28:33
I just hope I didn't hurt my shoulder, which was doing some unsettling clicking during the later rounds...
M 56/210/6’
Rxd weight and intermediate hand release pushups.
12:15.
Nice!
39 m rx
35# on the barbell bench
21 18 15 12 9
bench press then push ups
12:21
10lbs
Knee push upon bench
Rx 16:30
18-15-12-9
Dumbbell floor press
10 HR push-up after each set
8:21
Used 35# db for 21 & 18
Then switched to 30#
My arms 💪 ☺️
52 Male scales @ 25#
6:03
Tried to pick a weight I could go unbroken.
35 lbs 14:50
did some serious chest work yesterday not sure if it helped or hindered
11:05 Rx. JT was not a good yesterday workout for this one
Ouch!
12:41
Intermediate but pushups on the rig
20lb db for 21 & 18
15 hand release pushups then 6 hand release on knees
15lb db for 15-9
Rx
Intermediat Rx 12:24
Tricep R fried!!
Bit off more than I could maintain.Blew up early
Similar priorities to yesterday
All tiles cut and arranged, mortar mix and setting tomorrow - gotta get this done so it comes first right now. Did rounds of 15 (DB bench and HRP) in between tasks - 8 rounds in total. Used 35s with all DB bench reps UB and HRPs broken 10/5 every round.
Linc, major home reno + WOD = above & beyond! Way to juggle it all!💪
45 pound barbell bench press
knee pushups
12:29
Awesome job!
Whoa! Insanely fast!
Rx 14:00
*Same sets on DB Bench and HR Push-ups:
7/7/7
6/6/6
5/5/5
6/6
5/4
**That was tough!
***Love to see y’all programming extra workouts submitted for the Community Cup! Keep them coming!!!
This ain't right. Are you sure you typed the time correctly, Derek? If I did my math correct you usually put up ~25% better output than the average of Luis and Coastie which should put you around 10 minutes. That 4 got to be a typo.
14:44
with reps Hiller would be proud of
Rx 10:14
Well done!
Rx reps, HRPU-25# DB: 12:08
Great job, BG!
RXreps
75# barbell
13:37
10 lb dumbbell
8:55
M53/77kg/175cm
RX
21-18-15-12-9 reps for time of: 13:43min.
Dumbbell bench presses
Hand-release push-ups
♂ 50-lb dumbbells=23kg
Good sub!
RX
12:09
RX @52.5 lbs dumbbells
16:23
19:45
14kg
13:35
M 50LBS
18:53
M/45/173 lbs
Intermediate Scale, 8:57.
HR push-ups were rough, very broken. DB bench - 21 and 9 were unbroken, rest in two sets.
53m/5'10"/185
Rx 13:54
30lb DB / Hand Release Push Ups
RX
14:01
11:28 RX
M/37/195
21:33 at elm hill. Decided to do rx numbers, 40lb DB’s. Hand release PU’s were the death of me…
scaled - 35lb
rx reps - wanted to work on pushups under fatigue. Made the whole workout slow, but felt good about the pushup work.
Same here, humbling…
7:41
30-lbs dumbbells, 10:54
Thanks for reducing me to sets of 3s and 4s for push-ups!
Well done Bobby!!
Deceivingly difficult! By the set of 9s I was frozen, like someone switched my 25#s for 50#s😂 Whew. Good one!
Didn't do this as programmed (today) but I have no doubt it's humbling and an awesome pump. I'm saving it to try another time.
Women’s Rx
15:45
63/5’8”/162
At least I expected that to be terrible. Serves me right for trying to keep up with Iron Mike.
Ha! I'm still eating eating your dust after all these years.:)
Keep crushing it!
Well done, Jim!
Rixpress keeps movin!
Shoulder isn’t great right now. Hand release pushups got me. Regular pushups I could have finished in 9:00
Intermediate/#25
11:42
M65 intermediate 18:42
9:28 Rx
Dang. Impressive.
Awesome!
12:52
ouch
Beginner option:
18-15-12-9 reps for time of:
Dumbbell bench presses
Push-ups from the knees
35-lb dumbbells
4:59
Rxd in the garage gym. Made a bench with my box jump and yoga blocks.
11:17
great minimal equipment effective workout!
Nice gym prov & excellent time!
Nicely done!
Excellent!
20:22
75# barbell
Knee push ups
11:17 Rx Push-ups got me
13:38
Women's rx
11:57
m/56/180
Very sneaky HQ....well done.
You smoked this one today, Mike. I picked a bad day to try and keep up with you!
Crushed it!
Iron Mike crushin it!
28 reps with rx
Dropped to 35#
Intermediate 9:48
Wow.
Indeed!
Fantastic!
M/42/185
Rxd 13:17
Not much of a scale! Great work!
Nice work Chance!
Nice work Chance!
That’s fast, which in this case means really strong. Well done, amigo.
Barely broken up @ that overall time! 💪
Great job!
20# Dbs
Seal pushups hand release last 3 rounds
35# db w/10 push-up after ea rd
21,18,15,12,9
13:53
40# dbs
11:45
Fuerte.
Round times
R1 | 02:30 |
R2 | 03:16 | +46 s
R3 | 02:28 | -48 s
R4 | 02:03 | -25 s
R5 | 01:21 | -42 s
Ø 02:19
Time left over: 00:01
Intermediate - 11:06
13:17
Wish this was tomorrow’s workout. Great one for a hotel gym.
For time
21-18-15-12-9
Db bench press @35#
Hand release push ups.
12:05
Round times
R1 | 02:16 |
R2 | 03:13 | +57 s
R3 | 02:43 | -30 s
R4 | 02:10 | -33 s
R5 | 01:43 | -27 s
Ø 02:25
As usual…impressive.
Great job, BB! This is definitely an awesome one for a hotel gym!
😬
First 3x rounds at intermediate, last 2x rounds at beginner.
1 mile Elliptical - Warm up
21-18-15-12-9
Assisted Dips / Hand Release Push Ups
20:56
21-18-15-12-9
DB bench press
Hand release push up
14:25
55lb DBs
40#
20 kg DBs
Intermediate
10:12
22 kg DBs
M45
Rx 9,57 min
8:56/rx
20lbs
Knee HRP
Dumbbell bench presses
Complete 10 hand-release push-ups after each set
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Had to drop to beginner option after the 21s….spicy
11:52
If you warm up the wod movements you are good to go 💪🏻
#fitnessfreedom 😆
https://www.crossfit.com/essentials/crossfit-warmup-flow
Shubham, warm ups are very much oriented to one’s own needs. As I’ve gotten older, it takes much more to wake my body up and prepare for the workout. I suspect bigger, more heavily muscled folks need more than smaller/leaner athletes. So just go with what your body tells you it needs. That said, Coach built a CF warmup sequence ages ago that still generally works for me. I’m sure it’s somewhere on mainsite if you poke around some.