Wednesday 7/9/2025

Latest Blog

https://crossfitfullarmor.com/blog/why-youll-always-do-better-with-training-partners-even-if-youre-motivated

Scripture

“For everything there is a season, and a time for every matter under heaven”

- Ecclesiastes 3:1

Warm up

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

GPP

20 minute AMRAP

  • 10yd handstand walk (5yd sections)

  • 200m run

  • 10 pendlay rows (65/95Ibs)

Notes

Handstand walk: Scale to 20yd reverse bear crawl, 5yd sections. Run: Complete with good form. Pendlay rows: Scale weight as needed

Foundational Work

  • 3x12 barbell reverse curl

SPP

This is where you add in your goal specific or weakness training.

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 childs pose

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.

  • Summer Community Workout: July 19th

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Thursday 7/10/2025

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Tuesday 7/8/2025