Wednesday 4/2/2025
Latest Blog
https://crossfitfullarmor.com/blog/how-to-increase-your-breath-hold-in-a-single-session
Scripture
“Rejoice evermore. Pray without ceasing. In every thing give thanks. For this is the will of God in Christ Jesus concerning you.
-1 Thessalonians 5:16-18
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
Three 6 minute rounds each for max reps:
1 minute posterior plank
800m run
max slam balls in remaining time
Rest 1 minute
Notes
Posterior plank: Hips at full extension, modify to bent knee if needed. Run: Modify distance if needed. Slam balls: 20/30Ibs
Accessory
3x15 standing abduction
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 standing quad 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