CrossFit Inventive – Bullet Proof
Warm-up
1 Min Row
Red Band
10 Pull Aparts
10 Pass Throughs
Holding 2 light Dumbbells
EMOM 5
Min 1 – 15 Strict Presses
Min 2 – 15 Bent Over Rows
Min 3 – 15 RDL’s
Min 4 – 15 Hammer Curls
Min 5 – 15 Tricep Extensions
Seated DB Military Press (4×12)
Same weight for 4 sets
Rest 2min between sets
Supinated Barbell Row (3×10)
Palms facing forward
Shoulder width grip
Keep elbows close to body
Squeeze at the top
Same weight for 3 sets
Rest 90sec between sets
Barbell RDL’s (3×10)
Focus on pushing butt back and getting that tension in the hamstrings! This is not a regular deadlift. Should be all hamstrings!
Same weight for 3 sets
Rest 90sec between sets
DB Hammer Curls (3×12)
Elbows tuck by side
Palms facing each other
Wrists locked
Tight core, Don’t sway
Bring to full extension at the bottom
Same weight for 3 sets
Rest 90sec between sets
Lee Priest Tricep Extensions (3xMax reps)
Hands shoulder width apart
Tight core, Keep back straight
Elbows tucked by side
Bar goes to back of head
Perform standing or on knees
Bring arms to full extension to finish movement
