Monday 9/8/2025

Written By Eric Johnson

Latest Blog

https://crossfitfullarmor.com/blog/you-cant-replicate-the-intensity-of-a-crossfit-class

Scripture

“The house of the righteous contains great treasure, but the income of the wicked brings ruin.”

- Proverbs 15:6

Warm up

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

GPP

For Time

  • 20 split jerks: side 1 (115/80Ibs)

  • 40 chest to bar pull ups

  • 20 split jerks: side 2

    Rest 1 minute

  • 10 split jerks: side 1

  • 20 chest to bar pull ups

  • 10 split jerks: side 2

    Rest 1 minute

  • 5 split jerks: side 1

  • 10 chest to bar pull ups

  • 5 split jerks: side 2

Notes

Split jerks: Reduce weight as needed. Chest to bar pull ups: Scale to banded, box kipping or jumping chest to bar pull ups

Foundational Work

  • 3x10 Bulgarian split squats

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.

  • Fall Community Workout: TBA

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

Sunday 9/7/2025