Tuesday 12/23/2025
https://crossfitfullarmor.com/blog/god-food-vs-man-food-fueling-the-body-as-it-was-designed
Scripture
“For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.
- Hebrews 12:11
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
Every 5 minutes for 5 rounds each for max load
5 back squats
5 triple under or double under attempts
Notes
Back squats: Complete to best depth, ideally below parallel. Load as much weight as possible while still maintaining form. Triple or double unders: Work on rope speed, keeping shoulders relaxed and arms close.
Accessory Work
4x10 prone Y’s
Cool down
1-3 minutes: Med ball thoracic spine stretch
Complete additional stretches, SMR and/or active recovery as needed
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
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.
Winter Community Workout: TBA