Friday 5/9/2025
Latest Blog
https://crossfitfullarmor.com/blog/crossfit-near-north-hills-why-crossfit-full-armor-stands-out
Scripture
“And of His fulness have all we received, and grace for grace.”
-John 1:16
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
7 minute AMRAP
3 rope climbs
5 front squats (from the rack) 185Ibs/135Ibs
7 ring push ups
Rest 1 minute than repeat 7 minute AMRAP starting where you left off
Notes
Rope climbs: Scale to 1 pull or lying to standing. Front squats: Reduce weight as needed. Ring push ups: Modify to elevated or higher rings
Foundational Work
50 Lateral leg lifts over dumbbell
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 minutes med ball thoracic spine 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