Tuesday 8/12/2025

Written By Eric Johnson

Latest Blog

https://crossfitfullarmor.com/blog/crossfit-in-raleigh-why-its-a-lifelong-journey-not-just-a-workout

Scripture

“Being strengthened with all power, according to his glorious might, for all endurance and patience with joy;”

- Colossians 1:11

Warm up

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

GPP

For max rounds:

18 minute EMOM

  • Even: 12 kneel to jump

  • Odd: 12 plyo push ups

Notes

Kneel to jump: Scale to fast kneel to stand. Plyo push ups: Scale to kneeling or elevated plyo push ups

Foundational Work

  • 100 band pull aparts

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 scorpion stretch

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

Monday 8/11/2025