Wednesday 5/14/2025
Latest Blog
https://crossfitfullarmor.com/blog/why-being-part-of-a-crossfit-community-changes-everything
Scripture
“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope,”
-Romans 5:3-4
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
3 rounds for max reps
1 minute on/:30 rest of:
Hang snatch (55/75Ibs)
Burpee box jump (20/24”)
Cal row
Wall ball (9/10’, 14/20Ibs)
Ring rows
Notes
Hang snatch: Reduce weight as needed. Burpee box jump: modify to step if needed. Row: Maintain good form and adjust damper. Wall ball: Modify height or weight or ball. Ring rows: Scale angle of row
Foundational Work
2x10 toes to rings
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 butterfly 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