Wednesday 11/19/2025

Written By Eric Johnson

https://crossfitfullarmor.com/blog/why-choose-a-faith-driven-crossfit-gym-in-raleigh-and-what-that-means-for-you

Scripture

“We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed; always carrying in the body the death of Jesus, so that the life of Jesus also may be manifested in our bodies.”

- 2 Corinthians 4:8-10

Warm up

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

GPP

Cindy

20 minute AMRAP

  • 5 pull ups

  • 10 push ups

  • 15 air squats

Notes

Push ups: Scale to banded if needed, find a variation where you can complete at least 10 reps in a row fresh. Push ups: Scale to kneeling or elevated, find a variation where you can do at least 20 reps in a row fresh. Air squat: Find target to hit if needed

Foundational Work

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

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

Tuesday 11/18/2025