Friday 4/25/2025
Latest Blog
https://crossfitfullarmor.com/blog/can-i-out-train-a-bad-diet
Scripture
“Arise, shine: for thy light is come, and the glory of the Lord is risen upon thee.
-Isaiah 60:1
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
4 rounds each for max reps
Back squats (75% of bodyweight)
10 hard pulls on the ski erg (add highest watts reached in notes)
Rest 3 minutes
Notes
Back squat: if you cannot complete at least 10 reps at 75% of your current bodyweight reduce the load. Ski erg: Focus on keeping good form
Foundational Work
1x5 technical back squats
3x:30 hollow body
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
2 minute samson 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.
Spring Community Workout: Monday 5/26/2025