Tuesday 11/4/2025
https://crossfitfullarmor.com/blog/why-no-athlete-reaches-their-full-potential-without-crossfit
Scripture
“The fear of the Lord is the beginning of wisdom,
and the knowledge of the Holy One is insight.”
- Proverbs 9:10
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
4 rounds for time
80 double unders
40 toes to bar
Notes
Double unders: Opt to singles if needed and double the reps. Toes to bar: Switch to toes to elbows, knees to chest or knees over hips
Foundational Work
3x5 Jefferson curl
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 minutes: Kneeling palms down and palms up 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: Saturday November 8th