Wednesday 8/13/2025

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 reps

  • 1 minute max cal echo bike

  • 10 minute amrap:

    • 10 overhead squats (55/75Ibs)

    • 10 toes to bar

  • 1 minute max cal C2 bike

Notes

Echo/C2 bike: Know bike seat heights. Overhead squats: Scale weight as needed. Toes to bar: Scale to knees to elbox, knees to chest, knees over hips or lying toes to bar.

Foundational Work

  • 3x12 seated band abduction

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 side lying T-spine 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

Tuesday 8/12/2025