Saturday 8/16/2025
Latest Blog
https://crossfitfullarmor.com/blog/crossfit-in-raleigh-why-its-a-lifelong-journey-not-just-a-workout
Scripture
“Being strengthened with all power, according to his glorious might, for all endurance and patience with joy;”
- Colossians 1:11
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
7 minute AMRAP
10 DB alternating hang snatches (35/50Ibs)
10 burpee over DB
Rest 3 minutes
10 minute for max push ups
1,000m run
Max hand release push ups in remaining time
Notes
DB hang snatches: Reduce weight as needed. Burpee over DB: Scale to step back burpee and step over the DB. Run: Scale distance to finish under 10 min. Hand release push ups: Scale to knees or elevated
Foundational Work
50 prone snow angels
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 minute prone quad 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.
Fall Community Workout: TBA