Wednesday 11/12/2025
https://crossfitfullarmor.com/blog/why-no-athlete-reaches-their-full-potential-without-crossfit
Scripture
“Seek the Lord and his strength; seek his presence continually!
- 1 Chronicles 16:11
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
2 rounds each for time
1,200/960m row
30 bench presses (115/80Ibs)
90 crossovers
Rest 5+ minutes
Notes
Row: Maintain good form. Bench press: Reduce weight as needed. Crossovers: scale to single unders
Foundational Work
2x12 barbell good mornings
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: Kneeling hamstring 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.
Winter Community Workout: TBA