CrossFit Inventive – Bullet Proof
Warm-up (No Measure)
20 red banded pull-aprts
20 red banded pass throughs
20 red banded push-ups(band over shoulder blades)
20 red banded OHS
With a partner:
5 rounds each continous of:
Deadball holds @stomach 30 sec ON/30 sec off.
Don’t let the ball touch the ground for 5 mins.
60 sec rest then:
50 Deadball over shoulder 1:1 with partner.
Split Lunge (Drop set weight with KB’s)
8 reps each side with 16/12kg
10 reps each side 12/8kg
12 reps each side 8/4kg
The above is one set, no rest until complete.
Good Mornings (3 x 15 with barbell. 2 sec pause in loaded possi. )
Super set this with 10 heavy over head plate sit-ups.
Dumbbell Flat Bench Press (4 sets of 20 reps 90 sec rest )
100 banded tricep extensions
Keep elbows in tight to your body. Elbows start with 90 degree bend pushing arms open to full extension and squeezing your triceps before returning for the next rep. Keep the reps slow and strict.