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Sunday, May 23, 2021

By May 22, 2021May 30th, 2021No Comments
Warm Up
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast

“Zero” (Beginners = 2000m PR above 8min)
Row “Aerobic Threshold”
3 sets:
2min at fast, 90sec at easy,
90sec at fast, 1min at easy,
1min at fast, 30sec at easy
Rest 3min b/t sets

“Zero” (Intermediate = 2000m PR 7-8min)
Row “Aerobic Threshold”
3 sets:
500m at fast, 400m at easy,
400m at fast, 300m at easy,
200m at fast, 100m at easy
*Rest 3min b/t sets

“Zero” (Advanced = 2000m PR sub 7min)
Row “Aerobic Threshold”
3 sets:
600m at fast, 400m at easy,
500m at fast, 300m at easy,
300m at fast, 100m at easy
Rest 3min b/t sets”

Cool Down
3min at easy “cool down” pace

Mayhem BodyBuilding
5 sets
15 lat pulldown (moderate) (OR 10 strict pull ups)
15 Dumbbell lateral raises (light/moderate)

5 sets
20 seated dumbbell shoulder press (light/moderate)
20 Dumbbell hammer curls (light/moderate)

5 sets
20 Dumbbell front delt raises (light)
15 barbell curls (light/moderate)

5 Sets
30 banded bicep curls
20 dumbbell Posterior Delt Flys

5 sets
10 dumbbell upright rows (each side) (moderate)
15 t-bar row (moderate weight)

+2 points for 800g+
+2 points for Protein target

+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep

6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).

Regardless of what a calculator or app tells you, you always know if you are eating enough or too much based on your weight and body composition. Your weight and body composition don’t lie. They are a direct reflection of your long-term food intake. So, if you aren’t losing weight, you need to eat less (and that’s consistently across all the days of many weeks).

And the same is true for those that want to gain mass, if you aren’t gaining weight, you aren’t eating more… consistently.

CrossFit Lynchburg

Author CrossFit Lynchburg

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