Monday 12/22/2025

Written By Eric Johnson

https://crossfitfullarmor.com/blog/god-food-vs-man-food-fueling-the-body-as-it-was-designed

Scripture

“For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.

- Hebrews 12:11

Warm up

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

GPP

Two 5 minute AMRAPs for total rounds and reps

  • 5 minute AMRAP

    • :20 bar hanging L-sit

    • 10 DB clean and jerks (50/35Ibs)

    5 minute rest

  • 5 minute AMRAP

    • :20 bar hanging L-sit

    • 10 DB clean and jerks (50/35Ibs)

*Start where you left off from the first round

Notes

Hanging L-sit: Scale to knees bent, higher the heel are the harder it gets. Also scale to seated leg lift hold if needed. DB clean and jerk: Pick a weight where you can move through reps consistently with minimal breaks

Accessory Work

  • 3x10 single leg calf raises

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: Downward dog

    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.

  • Winter Community Workout: TBA

Eric Johnson https://www.crossfitfullarmor.com
Next

Sunday 12/21/2025