Wednesday 9/10/2025
Latest Blog
https://crossfitfullarmor.com/blog/you-cant-replicate-the-intensity-of-a-crossfit-class
Scripture
“The house of the righteous contains great treasure, but the income of the wicked brings ruin.”
- Proverbs 15:6
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
4 three minute rounds each for max devil presses
50 DB hops
20 single arm front rack alternating reverse lunges: arm 1 (50/35Ibs)
20 single arm front rack alternating reverse lunges: arm 2 (50/35Ibs)
- In remaining time alternating DB Devils press (50/35Ibs)
Rest 2 minutes
Notes
DB lateral hops: Modify to step overs as needed. DB alternating reverse lunge: Reduce weight as needed. DB Devils presses. Reduce weight as needed
Foundational Work
3x15 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
1-3 minutes prone 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.
Fall Community Workout: TBA