CrossFit Inventive – Bullet Proof
Warm-up
2 Way Banded Knee Squats
3 x 6 each movement each side.
20m Walking Lunges
10 Banded Press
Bulgarian Split Squats (3 Rounds for weight)
One foot on the bench. Front Leg roughly 90 degrees in front of you.
Squat down until the back knee is just off the ground or makes a light touch.
Repeat for the designated rep range on each leg.
Only holding weight if it’s been programmed.
3 x 10 each Leg.
We Want to target the glutes, so lean your upper torso towards your front knee to change the movement pattern.
You may do these body weight or introduce some dumbbells if you wish.
Plate Calf Raises (4 x 10)
4 x 10 Reps
Use a 20kg plate to place the balls of your feet on.
keep the movement slow, not too fast.
Barbell Landmine Press (Weight)
5 x 5 Each Arm
– Spit Squat Stance
– Make theses explosive
Barbell Bicep Curl 21’s (No Measure)
3 Sets:
7 Bottom Half Barbell Bicep Curls
7 Top Half Barbell Bicep Curls
7 Full Barbell Bicep Curls
* Rest as needed between sets.
* Empty Bar or minimal weight should be enough to feel the burn on this one. Now swinging through the shoulders or hips. Open Elbows to full extension each rep.
3 Sets:
[Light Loads]
Single Dumbbell Seated Tricep Extensions. (4 x 10)
4 x 10 Reps
Build or stay at one weight.
