Wednesday 8/20/2025
Latest Blog
https://crossfitfullarmor.com/blog/why-its-safer-to-do-crossfit-than-not-to-do-crossfit
Scripture
“But you are not in darkness, brothers, for that day to surprise you like a thief.”
- 1 Thessalonians 5:4
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
For time:
Accumulate 2 minutes of a ring L-sit hold
12 wall facing handstand push ups
12 snatches (95/135Ibs)
Accumulate 2 minutes of a ring L-sit hold
24 wall facing handstand push ups
24 snatches
Notes
Ring L-sit: Scale to bent knee as needed. Wall facing handstand push ups: Scale to pike push ups or seated presses. Snatches: Scale weight as needed. Used crash pads if needed.
Foundational Work
2x20 lateral lunges
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 minute lunge 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: TBA