Friday 9/19/2025
Latest Blog
https://crossfitfullarmor.com/blog/the-best-protocol-to-health-move-hunt-eat-recover-sleep
Scripture
“These things I have spoken to you, that my joy may be in you, and that your joy may be full.”
- John 15:11
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
For Time:
50 box jumps (24/20”)
50 bench presses (95/65Ibs)
50 v-ups
50 deadlifts (135/95Ibs)
Notes
Box jumps: Reduce height as needed. Bench presses: Reduce weight as needed. V-ups: Scale to touching shins, knees or bent knee. Deadlifts: Reduce weight as needed.
Foundational Work
3x10 single arm row to external rotation
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 minute kneeling adductor 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: TBA