Announcements
Strict Pull Up workshop/extras kicks off next Monday 5th June 🙌🏼 lesss gooo
CrossFit Inventive – Bullet Proof
Warm-up
Banded Upper
5 inchworms 1 Push Ups
Red Band
10 Pull Aparts
10 Pass Throughs
10 Rows
20 Banded Good Mornings
Calf Stretch 30sec e.s
30 Calf Pumps
Split Stance RDL (3×8)
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
8 reps each leg
2 min rest between sets
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 all sets
Rest 90sec between sets
Landmine Upright Row (3×12)
Holding end of barbell
Palm facing you
Start with hand just inside your thigh
Pull to chest keeping elbow high and outside
Same weight all sets
Rest 90sec between sets
DB Spider Curls (3×12)
Lying face down on an incline bench
Arms hanging at full extension
Curl DB’s up and then lower back to full extension
Same weight all sets
Rest 90sec between sets
Standing Calf Raises ((Bodyweight Only))
Tabata style, however we’ll be holding at the top in the 10sec. No rest!
8 Rounds
20sec. of Standing Bodyweight Calf Raises
10sec. Hold at the top
You may hold an upright for balance
Record total calf raises over 8 rounds.
