Wednesday 9/24/2025
Latest Blog
https://crossfitfullarmor.com/blog/jesus-the-true-healer-and-source-of-joy
Scripture
“ Because you have kept my word about patient endurance, I will keep you from the hour of trial that is coming on the whole world, to try those who dwell on the earth.”
- Revelation 3:10
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
12 minute AMRAP
20 AbMat sit-ups
10 DB snatches: side 1 (50/35Ibs)
10 DB snatches: side 2 (50/35Ibs)
Notes
AbMat sit ups: soles of the feet touching, keep feet in contact with the floor. Touch hands to floor on way back and to feet on way up. DB snatches: Each rep starts with both heads of the DB on the ground. Scale weight as needed.
Foundational Work
3x10 banded lateral rotations (put band low and pull up)
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 seated cross legged rotation
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