CrossFit Inventive – Bullet Proof
Warm-up
5 Inchworms 1 Push Up
30sec Glute strecth
20 Halo Glute Bridges
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded Rows
10 Reverse Lunges
Bulgarian Split Squats (4×8)
4 sets of 8 reps each leg.
Rest 2min between sets.
With your back foot on a bench and front leg at approx. 90 degrees, squat down until back knee is close or lightly touching ground. Drive out of the front foot keeping chest up.
Incline Partial DB Cleavage Cutters (3×10)
– Keep and squeeze DB’s together
– Lower to chest
– Press out and squeeze at the top of the rep
Same weight for 3 sets
Rest 90sec to 2min between sets
Straight Arm Lat Pull-Down (3×12)
– Place a band on the Pull Up bar and place a broomstick through band.
– Hands just outside shoulders and slight bend in elbows
– Bring broomstick to body
– Squeeze lats at the bottom
Step further away from pull up bar to make it more challenging
Rest 90sec between sets
Chest Support Rear Delts (3×15)
– Lie face down on on incline bench
– Holding 2 DB’s with palms facing you
– Pull DB’s towards your upper back
– Control to starting position
*Make sure you are not doing a back row.
Same weight for 3 sets
Rest 90sec between sets
Tricep Pull-Down (Underhand) (3×15)
– Place band on pull up bar
– Place broomstick through band
– Using an underhand grip
– Keep elbows tucked at side
– Pull down to full extension
Step back to make it more challenging.
Rest 90sec between each set
Single DB Hammer Curl (3×12)
– Holding 1 DB out in front
– Interlock fingers
– Curl and squeeze at the top of each rep
– Lower to partial extension
Same weight for 3 sets
Rest 90sec between sets
