Friday 11/7/2025
https://crossfitfullarmor.com/blog/why-no-athlete-reaches-their-full-potential-without-crossfit
Scripture
“The fear of the Lord is the beginning of wisdom,
and the knowledge of the Holy One is insight.”
- Proverbs 9:10
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
For max load
25 minutes to establish 1RM power clean from crash pads
After each attempt complete 3 clean pulls, 3 clean high pulls and 3 tall cleans with a lighter weight from the floor or empty barbell
Notes
Power clean: maintain good form throughout the clean and climb in weight if technique is good. Focus on one main part of the clean each attempt
Foundational Work
2x15 single leg prone mini band raises https://youtu.be/J5ijneEIEgs?si=ZdTsuVpDuVcxJszA
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: Active couch stretch (try to increase range after each 5-10 second hold)
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