Saturday 12/27/2025
https://crossfitfullarmor.com/blog/how-working-out-improves-performance-at-work-and-in-school
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
3 rounds for time:
30 plate overhead alternating kneel to stand (45/35Ibs)
20 sumo deadlift high pulls (95/65Ibs)
10 plate wood choppers side 1: (45/35Ibs) https://youtube.com/shorts/dvIBkJPf4Ko?si=Tquf2ifvgMo49VnH. Plate must go below knee and above opposite shoulder
10 plate wood choppers side 2: (45/35Ibs) https://youtube.com/shorts/dvIBkJPf4Ko?si=Tquf2ifvgMo49VnH. Plate must go below knee and above opposite shoulder
Notes
Plate overhead alternating kneel to stand: Maintain locked out arms and switch the lead leg at the top of each rep. Sumo deadlift high pulls: Reduce weight as needed. Plate woodchoppers: Look to get below knee heigh on the way down and above shoulder height on the way up.
Accessory Work
3x30 reverse banded monster walks https://youtube.com/shorts/v_HNeYPojlo?si=t8SMaVXf32K2TC_T
Cool down
1-3 minutes: Seated lat stretch (grap opposite wrist, lean and pull)
Complete additional stretches, SMR and/or active recovery as needed
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
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: Saturday 1/24/2026