Saturday 4/19/2025
Latest Blog
https://crossfitfullarmor.com/blog/can-i-out-train-a-bad-diet
Scripture
“Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here!”
-2 Corinthians 5:17
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
5 rounds for time of:
350-meter run
50-meter walking lunge
Notes
Best to complete on a track, if not set a cone at the 50m mark so you know where to start walking lunges
Foundational Work
4x20yd A skips
2x20 kneeling banded chops (tension going up)
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 box supported pigeon
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