Saturday 12/2/2023

Written By Eric Johnson

Scripture

“Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.”

‭‭Joshua‬ ‭1‬:‭9‬ ‭

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/FYInfQ-h8E8?si=KGrdj00-yCcOtRsw

Warm up

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

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

GPP

20 minutes for max rounds and reps

  • 10 forward/backpedal shuttle runs (10yds forwards/10yds backpedal = 1)

  • 10 cal echo, assault or wind bike

  • 10 hang DB snatches (R or L)

  • 10 hang DB snatches (R or L)

Scaling

If you don’t have access to a bike complete 20 alternating split squat jumps or reverse lunges. Use a moderate-heavy DB for DB hang snatches.

Middle School

  • 10 minutes DB hang snatch practice

Accessory

  • 3x10 bench supported wrist flexion and extension

SPP

  • Weakness or goal specific training provided by your coach

Cool down

  • 5 minute deep resting squat

Eric Johnson https://www.crossfitfullarmor.com
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