Saturday 11/8/2025
https://crossfitfullarmor.com/blog/why-no-athlete-reaches-their-full-potential-without-crossfit
Scripture
“The fear of the Lord is the beginning of wisdom,
and the knowledge of the Holy One is insight.”
- Proverbs 9:10
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
The Impossible Mile
For Time
400m burpee broad jump
400m walking lunge
400m bear crawl
400m run
Notes
Burpee broad jump: You may step down and/or up for burpee but once you come up do not step into broad jump, stick and landing and go right into burpee, when going into the burpee don’t overextend to try and gain meters, perform the burpee as you would if you were doing multiple burpee in a row. Walking lunge: Make sure to get full hip extension and no stepping between lunges, you may touch your foot to the ground between lunges. Bear crawl: Palms and must be flat on the ground and one hand has to be on the ground when moving, heels must be off the ground. Run: Maintain good form, no heal touch. To scale reduce volume to 300m, 200m, 100m or complete with a partner.
Foundational 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
1-3 minutes: 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.
Fall Community Workout: Saturday November 8th