Wednesday 10/22/2025
Latest Blog
https://crossfitfullarmor.com/blog/what-is-metabolic-flexibility-crossfit-full-armor
Scripture
“Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him.”
- James 1:12
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
5 rounds for time
15 thrusters (65/45Ibs)
10 bar muscle ups
Notes
Thrusters: Reduce weight as needed, make light enough that you can go unbroken for your first set. Bar muscle ups: Scale to box kipping or jumping muscle ups or box kipping or jumping chest to bar pull ups.
Foundational Work
2x20 banded internal rotation
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: Banded tricep 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