Saturday 9/20/2025
Latest Blog
https://crossfitfullarmor.com/blog/the-best-protocol-to-health-move-hunt-eat-recover-sleep
Scripture
“These things I have spoken to you, that my joy may be in you, and that your joy may be full.”
- John 15:11
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
30 minute partner AMRAP
30 hang snatches (75/50Ibs), switch as desired
200m partner run
30 synchro alternating split squat jumps
Notes
Hang snatch: Reduce weight as needed. Run: complete with good form, no heel touch, good posture, relaxed hands and shoulders. Split squat jumps: Scale to reverse lunges as needed.
Foundational Work
40 scapular push ups
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 rear delt 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