Monday 7/14/2025

Written By Eric Johnson

Latest Blog

https://crossfitfullarmor.com/blog/when-should-you-look-at-the-scale

Scripture

“Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid.”

- John 14:27

Warm up

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

GPP

For Time

  • 4 Turkish get ups (side 1): 20/35Ibs

  • 12 chest to bar pull ups

  • 4 Turkish get ups (side 2)

  • 12 chest to bar pull ups

  • 8 Turkish get ups (side 1)

  • 24 chest to bar pull ups

  • 8 Turkish get ups (side 2)

  • 24 chest to bar pull ups

Notes

Turkish get ups: Scale weight as needed. Chest to bar pull up: Scale to banded or box kipping as needed

Foundational Work

  • 2 minutes of tempo air squat (5 seconds down, 5 second hold, 5 seconds up)

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 minute standing quad stretch

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

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

Sunday 7/13/2025