Synergy Fitness – CrossFit
Skill Warm Up
Deadlift – Take 5 Sets to build to a challenging set of 3
*This is not designed as a PR, but rather to pull something heavier than what you will use for the metcon.
“Log Splitter “
For time. 5 rounds* (Health: 4 rounds)
8 deadlifts (Performance: 225lbs, Athletic*: 155lbs, Health: 95lbs)
Ring dips (Performance: 10 reps, Athletic*: 5 reps (band assisted if needed) Health:10 push ups)
12 Box Jumps (Performance: 24′, Athletic*: 20″, Health: 12-16″)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8 – 16 minutes.
Scale up deadlifts to 275/185lbs for an extra challenge.
Be smart about the deadlifts.
If the weight seems daunting or your back is not 100%, be aggressive about scaling back the deadlifts.
That being said, keep in mind that each round you’ll be coming back to the barbell with a 1 minute rest, so it isn’t the same as hitting the deadlifts immediately after the box jumps.
Kip early on the ring dips and go fast on the box jumps!