Friday 10/17/2025
Latest Blog
https://crossfitfullarmor.com/blog/what-is-metabolic-flexibility-crossfit-full-armor
Scripture
“You prepare a table before me in the presence of my enemies; you anoint my head with oil; my cup overflows.”
- Psalm 23:5
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
For max rounds and reps
4 two minute rounds/each round is followed by a two minute rest
*Start each round where you left of from last round
20 landmine rotations (switch which hands in front after 10 reps): 45Ib bar + 15Ib plat/35Ibs bar + 10Ib plate. https://youtu.be/e5DP6961WEk?si=2H_JJ55ObtSi8djR 1 rep = barbell touching outside of leg and finishing with arms straight and bottom of bar overhead
20 chest to bar pull ups
20 burpees
Notes
Landmine rotations: Reduce weight as needed. Chest to bar pull ups: Complete with bands, box kipping or jumping. Burpees: Complete step back burpees if needed.
Foundational Work
1x50 alternating small band knee drive
SPP
This is where you add in your goal specific or weakness training.
Add a small amount of practice/training before or after workouts.
View our movement library for ideas: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing
Aerobic Conditioning
Scheduled every Thursday, these days are meant to work low-moderate heart rate zones and further develop the oxidative system. If you would like to progress in this area without over training complete 1-3 sessions a week (including Thursdays session). Ask us for additional guidance
Cool down
1-3 minutes: Lying figure four stretch
Complete additional stretches, SMR and/or active recovery as needed
Additional
Always focus on technique first, this will raise the ceiling of your long term performance and keep you injury free. Next comes intensity, adaptation only occurs when something is hard enough for the body to change.
On days you feel good hit the workout hard, on days you feel not great dial it back and focus on being very technical and controlled. Some days you might just need to change it up, get out and go for a swim, paddle board, play a sport, etc.
Fall Community Workout: Saturday November 8th