Monday 9/1/2025
Latest Blog
https://crossfitfullarmor.com/blog/how-to-rewire-your-brain-to-make-working-out-a-habit
Scripture
“Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.”
- 1 Corinthians 15:58
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
4 rounds for max reps
2 minutes of bear complex (105/75Ibs). Squat clean, thruster, back squat, press from back squat = 1 rep. Hang onto bar and tap the bar to ground and go right into squat clean to cycle reps
2 minutes rest
Notes
Bear Complex: Reduce weight as needed.
Foundational Work
3x15 prone Y raises
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 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