Saturday 12/9/2023

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/4dAx12UbOc8?si=80pGO_B2o_Mr2yBU

Warm up

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

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

GPP

3 rounds each for time

  • 20 thrusters (moderate-heavy)

  • 120yd shuttle sprint (sprint up and back to the each of the following distances). 5yds, 10yds, 15 yds, 15yds, 10yds, 5yds

Rest 4 minutes

Scaling

Choose a weight for thrusters that’s challenging but doable

Middle School

  • Complete 10 minutes of thruster practice

Accessory

3x10 neck flexion

Cool down

  • 2 minutes per side couch stretch

Eric Johnson https://www.crossfitfullarmor.com
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