Monday 4/21/2025
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
2 rounds for max reps of:
2 minute cal row
1 minute rest
2 minute Ab-mat sit ups
1 minute rest
2 minute ring support hold (every 10 seconds is 1 rep)
1 minute rest
2 minute DB front rack forward lunge (20/35Ibs)
1 minute rest
Notes
Row: Should be a hard effort, practice good form. Ab-Mat sit ups: Scale by keeping legs straight. Ring support hold: Scale by adding bands, shoot for assistance where you can get at least a full minute in the first round. Front rack DB forward lunge: 20/35Ibs
Foundational Work
15 leg only row, 15 arm only row, 15 full body pulls
2x15 banded rotations
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 seated banded hamstring 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