Saturday 10/18/2025
Latest Blog
https://crossfitfullarmor.com/blog/what-is-metabolic-flexibility-crossfit-full-armor
Scripture
“You prepare a table before me in the presence of my enemies; you anoint my head with oil; my cup overflows.”
- Psalm 23:5
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
9 rounds for time
Barbell complex: 1 deadlift, 1 hang clean, 1 push jerk, 1 hang clean, 1 deadlift (105/75Ibs)
*Add one rep to every round. Round two would look like: 2 deadlifts, 2 hang cleans, 2 push jerks, 2 hang cleans, 2 deadlifts. Each round must be unbroken for it to count.
Notes
Deadlift: Maintain flat back. Hang clean: Finish the pull, drive with the legs. Push jerk: Lock arms out and stand tall after each rep. Reduce weight as needed for complex
Foundational Work
2x15 standing single arm banded chest press
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 minutes: Archer 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: Saturday November 8th