Monday 11/3/2025

Written By Eric Johnson

Latest Blog

https://crossfitfullarmor.com/blog/why-no-athlete-reaches-their-full-potential-without-crossfit

Scripture

“The fear of the Lord is the beginning of wisdom,
    and the knowledge of the Holy One is insight.”

- Proverbs 9:10

Warm up

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

GPP

For max load

  • 20 rep back squat: take 25 minutes to prep and work up to attempt

  • After max set complete 3 sets of max push ups with 2-3 minutes rest between each set. Record reps in notes

Notes

Back squat: Take multiple sets at 5 reps or under getting ready for your 20 rep attempt, look to break parallel and use box as target if needed. Push ups: Make sure to choose a variation where you chest and hips make contact to the ground or chest to object if eleveated.

Foundational Work

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: Saddle 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.

  • Fall Community Workout: Saturday November 8th

Eric Johnson https://www.crossfitfullarmor.com
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Sunday 11/2/2025