Saturday 5/10/2025

Latest Blog

https://crossfitfullarmor.com/blog/crossfit-near-north-hills-why-crossfit-full-armor-stands-out

Scripture

“And of His fulness have all we received, and grace for grace.”

-John 1:16

Warm up

https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv

GPP

For max reps:

Every 3 minutes for 8 rounds:

• 200/160m row

• 10 DB thrusters (35/50Ibs)

  • Even minutes: Max med ball Russian twists in remaining time (14/20Ibs)

  • Odd minutes: Max V-ups in remaining time

Notes

Row: 200m for guys 160m for the ladies. DB thruster 35/50Ibs modify load as needed. Russian twists: 14/20Ibs let feet rest on ground if needed. V-ups: Scale to bent knee and/or shin/knee touch

Foundational Work

• 3x10 single leg calf raise

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 pigeon pose 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.

• Spring Community Workout: Monday 5/26/2025