Tuesday 11/11/2025

Written By Eric Johnson

https://crossfitfullarmor.com/blog/why-no-athlete-reaches-their-full-potential-without-crossfit

Scripture

“Seek the Lord and his strength; seek his presence continually!

- 1 Chronicles 16:11

Warm up

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

GPP

5 rounds for time

  • 10 sumo deadlift high pulls (135/95Ibs)

  • 6 strict wall facing handstand push ups

  • 60 lateral bar hops

Notes

Sumo deadlift high pull: Reduce weight as needed. Strict handstand push ups: Scale to pike push up if needed. Lateral bar hops: Reduce height as needed

Foundational Work

  • 2x20 supine windshield wipers

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: Standing straddle with weights, shift right and left

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.

  • Winter Community Workout: TBA

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

Monday 11/10/2025