CrossFit Inventive – Bullet Proof
Warm-up
Banded:
10 Press
10 Row
10 Chest Press
10 Banded Curls
10 Tricep Ext
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Decline Dumbbell Bench Press (4 x 10)
Use the first set as a warm-up, then build or find a moderate to heavy load.
90s rest between sets.
Dumbbell Bent Over Row (4 x 10)
Row Both DB’s at the same time. (Not Alternating)
Build or stay the same weight.
Rest 90s between sets.
Seated Double Dumbbell Hammer Curl Into Strict Press (3 Rounds for weight)
Using 2 Dumbbells. Seated with DB’s Hanging by your sides. Curl the dumbbells to the top of your shoulders in the hammer held position, once the DB’s touch your shoulders, press them straight out until reaching full extension.
Return slowly. Do not swing the DB’s to get momentum on the bicep curl.
4 x 10
Build or stay the same weight.
Rest 90s between sets.
Banded Single Dumbbell Curl (4 x 8)
Use a red band around 1 Heavy single Dumbbell, attached around a moderate weight DB.
Hold the single DB on each end whilst curling it to the top of your chest. The red band will add resistance on the Concentric & Eccentric phases.
Seated Single DB Overhead Tricep Extentionsxt
4 x 8