Monday 9/15/2025
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
EMOM for 4 rounds
Minute 1: 12 front squats from rack (185/130Ibs)
Minute 2: 8 backward rolls
Minute 3: 4 rope climbs
Minute 4: Rest
Score is how many parts you can complete out of 12 (4 rounds x 3 parts above) within the minute time cap.
Notes
Front squat: Reduce weight as needed. Backward roll: Modify to rock and stand or rock and sit. Rope Climbs: Scale to lying to standing.
Foundational Work
2x20 side bend with pause
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 lunge to rotation 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