Tuesday 9/9/2025
Latest Blog
https://crossfitfullarmor.com/blog/you-cant-replicate-the-intensity-of-a-crossfit-class
Scripture
“The house of the righteous contains great treasure, but the income of the wicked brings ruin.”
- Proverbs 15:6
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
For Time
100m run
15 ring dips
200m run
15 ring dips
400m run
15 ring dips
800m run
15 ring dips
400m run
15 ring dips
200m run
15 ring dips
100m run
15 ring dips
*30 minute time cap
Notes
Run: Maintain good form, no heal touch, good posture, lean into your run, relaxed hands and shoulders. Ring dips: Use bands as needed
Foundational Work
2x20 kneeling plate torso rotations
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 calf 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