Tuesday 10/7/2025

Written By Eric Johnson

Latest Blog

https://crossfitfullarmor.com/blog/real-fitness-means-being-good-at-everything-weakness-in-any-area-signals-a-bigger-health-problem

Scripture

“being confident of this very thing, that He who has begun a good work in you will complete it until the day of Jesus Christ,”

- Philippians 1:6

Warm up

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

GPP

Each section for max reps

  • Max rep push press (95/65Ibs)

  • 1 minute max cal C2 bike

    Rest as needed

  • Max rep push press (115/80Ibs)

  • 1 minute max cal ski erg

    Rest as needed

  • Max rep push press (135/95Ibs)

  • 1 minute max cal echo bike

    Rest as needed

  • Max rep push press (155/110Ibs)

  • 1 minute max double unders

    Add reps + cals for each section to get total rep score

Notes

Push press: Reduce weight as needed. C2 bike: Push pace, adjust seat and handles accordingly. Ski erg: Set damper at a good number where you can cycle through pulls at a good pace. Echo bike: Pull/push with the arms. Double unders: Scale to singles if needed.

Foundational Work

  • 3x10 small band clam shells

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 pass through hold (find sticking point)

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: Saturday November 8th

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

Monday 10/6/2025