Tuesday 5/6/2025
Latest Blog
https://crossfitfullarmor.com/blog/crossfit-near-north-hills-why-crossfit-full-armor-stands-out
Scripture
“And of His fulness have all we received, and grace for grace.”
-John 1:16
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
3 rounds for time
300m run
30 sumo deadlift high pulls (95/135Ibs)
300m run
30 alternating single leg squats
Rest 3 minutes
Rd 2: Complete 20 sumo deadlift high pulls and 20 alternating single leg squats
Rd 3: Complete 10 sumo deadlift high pulls and 10 alternating single leg squats
Notes
Sumo deadlift high pull: Reduce weight as needed. Alternating single leg squats: Scale to box or target
Foundational Work
3x15 straight leg fire hydrants
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 deep 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.
Spring Community Workout: Monday 5/26/2025