Tuesday 4/29/2025
Latest Blog
https://crossfitfullarmor.com/blog/the-powerful-health-benefits-of-spending-time-in-nature
Scripture
“For the eyes of the Lord are over the righteous, and His ears are open unto their prayers.”
-1 Peter 3:12
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
15 minutes for max rounds and reps
200/250m row
10 box jumps (20/24”)
10 single arm dumbbell push press (arm 1)
10 single arm dumbbell push press (arm 2) (35/50Ibs)
Notes
Row: Maintain good form. Box jump: reduce height as needed. Single arm dumbbell push press: Reduce weight if needed
Foundational Work
1x5 single arm press
2x15 kelso shrug
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
2 minute med ball thoracic spine 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.
Spring Community Workout: Monday 5/26/2025