Monday 12/15/2025
https://crossfitfullarmor.com/blog/god-food-vs-man-food-fueling-the-body-as-it-was-designed
Scripture
“For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.
- Hebrews 12:11
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
For Time
1 deadlift (135/95Ibs)
2 strict pull ups
3 push press (135/95Ibs)
4 Russian twists (50/35Ibs)
5 front squats (135/95Ibs)
6 toes to bar
7 deck squats (25/15Ibs)
8 alternating reverse lunges
9 lateral bar hops
10 alt DB hang snatches (50/35)
11 burpees
12 cal row
Notes
Deadlift: Reduce weight as needed. Strict pull ups: Add bands as needed. Push press: Reduce weight as needed. Russian twist: Reduce weight as needed. Front squat: Reduce weight as needed. Toes to bar: Scale to knees to elbows, knees to chest or knees over hips. Deck squats: Reduce weight/add mats as needed. Alternating reverse lunge: If unable to make contact with the ground stop higher up. Lateral bar hops: Scale to a one footed take off or step over if needed. Alt DB snatch: Reduce weight as needed. Burpees: Change to step back and/or up as needed. Cal row: Maintain good posture and pick appropriate damper setting
Accessory Work
None
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
Athletes choice
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.
Winter Community Workout: TBA