CrossFit Inventive – Bullet Proof
Warm-up
Red Band:
10 Pull Aparts
10 Pass Throughs
10 Presses
10 Rows
5 Inchworms 1 Push Up
Calf Stretch 30sec e/s
30 Calf Pumps
Single Dumbbell Bench Row (3×12 (each arm))
Same arm same knee on bench
Maintain flat back
Bring dumbbell to side of rib cage
Squeeze at top of movement
Bring back to full extension
Same weight for all 3 sets
Rest 90sec/2min between sets
Nordic Hamstring Curl (3×10)
Resists for as long as possible before hitting the ground!
3 sets of 8-10 reps
Rest 2 min between sets
High Band Fly (3×20 (each arm))
Squeeze at the bottom of each rep
3 sets of 20 reps on each arm
90 seconds rest between sets
Bulletproof Shoulder Complex (3×12)
Incline Bench set up
Bring elbows to 90deg
Rotate palms up to 90deg
Press overhead and touch db’s
Reverse of motion to bring back to start
Rest 2 min between sets
These are challenging
Choose a very light DB or hold 2 light plates
Double DB Skull Crusher w/pause (Super Set with Standing BB Calf Raises
3×10)
Lying on the ground, knees up
Keep elbows tucked and locked
Control lowering DB’s overhead
PAUSE WITH THE DB ON THE GROUND BEFORE RAISING
Full extension at the top
After each set immediatelyde-rack a barbell on your back and perform10-12 calf raises, pauses of 1 second at top of movement
Standing Barbell Calf Raises (3×12)
Perform 3 sets of 10-12 reps
Go as heavy as possible as long as you can keep form for all 10 reps!
1 second pause at top of each rep