CrossFit Inventive – Bullet Proof
Warm-up
Banded Upper
1 min Frog Stretch
20 Banded Good Mornings
10 Banded Rows
10 Presses (Both at the same time)
5 Inchworms 1 Push
DB Incline Bench Press (4×10)
Same weight for 4 sets
Rest 2min between sets
Barbell Good Morning (3×10)
Keep core tight
Hinge at hips sending butt back
Slight bend in knees
Squeeze glutes when you stand
Super set
After each set of Good mornings perform 15-20 Banded Seated Abductions
You may build through these sets
Rest 90sec between sets
Banded Seated Abduction (4×15-20)
Place band above the knee
Push outward against the band
Roll feet outward as you push out
Slight pause at the end of each rep of full contraction
Chest Support Rear Delts (3×12)
– Lie face down on on incline bench
– Holding 2 DB’s with palms facing toward your feet
– Pull DB’s towards your upper back
– Control to starting position
Same weight for 3 sets
Rest 90sec rest between sets
Single DB Skull Crusher (3×12)
Keep elbows tucked and locked
Lower DB to back of head
Full extension at the top
Keep upper arm 90deg to ground throughout
Same weight for 3 sets
Rest 90sec between sets
Wide Grip Barbell Curls
Hands outside of shoulder width
Keep elbows tucked at side
Squeeze at top of rep
Bring to full extension
Same weight for all sets
Rest 90sec between sets
