CrossFit Inventive – Bullet Proof
Warm-up
1 Min Row
10 Scorpions f/b
20 Banded Good Mornings
Red Band
10 Pull Aparts
10 Pass Throughs
10 Presses
5 Inchworms 1 Push up
Split Stance RDL (4×8 each leg)
Staggered stance (one foot in front of the other)
Slight knee bend in front foot
Back leg relatively straight
Front leg should be doing all the work
Maintain flat back throughout movement
Same weight for all sets
Rest 2 min between sets
Banded Decline Fly (3×15)
Bands anchored high, Use overhand grip
Core tight slight bend in elbows
Keep arms stiff, pull down to just below chest level
Squeeze at the top of movement
Control bands back to start position
Use Red bands
Barbell Front Raises (Regular+Supinated Grip) (3×20)
Superset Supinated into Regular Grip
Hands at shoulder width palms facing forward (Supinated)
Raise BB to shoulder height
Return bar all the way to thighs
Switch grip to regular (palms facing you)
Complete 10 reps with supinated grip
Then, immediatley switch to Regular grip and complete a further 10 reps!
These get tough!
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 90 secs between sets
Double Dumbell Tricep Extension (3×10)
Same weight for 3 sets
Rest 90 sec between sets
