Saturday 5/3/2025

Latest Blog

https://crossfitfullarmor.com/blog/the-powerful-health-benefits-of-spending-time-in-nature

Scripture

“For the eyes of the Lord are over the righteous, and His ears are open unto their prayers.”

-1 Peter 3:12

Warm up

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

GPP

For Time

• 800m run

  Rest 2 minutes

• 4 rounds of:

  • 8 dumbbell front squats (35/50Ibs)

  • 12 toes to bar

  Rest 2 minutes

• 800m run

Notes

Run: Maintain good form and posture. DB front squat: Reduce load if needed. Toes to bar: Scale to knees to elbows, knees to chest, knees over hips or lying toes to bar

Foundational Work

• 2x15 band adduction

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 minutes kneeling adductor 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