Monday 12/4/2023

Written By Eric Johnson

Scripture

“Praise the Lord! Praise God in his sanctuary; praise him in his mighty heavens! Praise him for his mighty deeds; praise him according to his excellent greatness!”

‭‭Psalm‬ ‭150‬:‭1‬-‭2‬

Todays Workout

The video below includes warm up, GPP, accessory, SPP tips and cool down. Just press play and follow along. The text version is listed under the video

Full workout video:

https://youtu.be/Vo3r7l8HeW4?si=Px9yeMOvkZN1H0iv (audio turned off at minute 42) refer to the text below as needed

Warm up

Video: https://youtu.be/rUUPk0kAqKg?si=LT6v0gShNiOboiwU

Text: https://docs.google.com/document/d/1-FpBurdil0m2wz4r5pEHjQkxtJG15spuAKggbLZwRH0/edit

GPP

4 rounds each for max distance

  • 125m row

  • Max distance trap bar carry

Rest 3 minutes

Scaling

Row effort should be at your best pace. Sub row for 100m sprint if needed. For trap bar carry use 2x body weight or a heavy weight you can carry at least 10yds

Middle School

  • 10 minutes trap bar carry practice

Accessory

  • 3x15 single arm banded tricep press down

SPP

  • Weakness or goal specific training provided by your coach

Cool down

  • 2 minutes scorpion stretch per side

Eric Johnson https://www.crossfitfullarmor.com
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Tuesday 12/5/2023
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Sunday 12/3/2023