Saturday 9/27/2025
Latest Blog
https://crossfitfullarmor.com/blog/jesus-the-true-healer-and-source-of-joy
Scripture
“ Because you have kept my word about patient endurance, I will keep you from the hour of trial that is coming on the whole world, to try those who dwell on the earth.”
- Revelation 3:10
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
34 minute partner AMRAP
40 wall balls (20/14Ibs, 9/10’)
40 deadlifts (255/180Ibs)
40 burpees
20 strict pull ups
Break up reps as desired between partners
Notes
Wall balls: Reduce weight and height as needed. Deadlifts: Reduce weight as needed. Lateral burpee over the bar: Step up and down if needed for burpees, step over bar if needed. Strict pull ups: Use bands for assistance as needed.
Foundational Work
3x12 hip touches
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 kneeling lunge 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