Wednesday 4/23/2025

Latest Blog

https://crossfitfullarmor.com/blog/can-i-out-train-a-bad-diet

Scripture

“Arise, shine: for thy light is come, and the glory of the Lord is risen upon thee.

-Isaiah 60:1

Warm up

https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv

GPP

For Time

Buy-In:
40 DB Box Step-Overs (20"/20", 35/50 lb – 2 DBs)

Then, 5 Rounds of:

• 10 Hand Release Push-Ups

• :20 Bar Hang (cumulative or unbroken)

Notes

DB box step overs: Scale weight as needed. Hand release push ups: Go on knees if needed. Bar hang: Add band if needed

Foundational Work

• 1 slow tempo push up

• 3x15 single leg glute bridge

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 coach 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