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Log Splitter

Synergy Fitness – CrossFit

Practice

Mobility

Hips

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.

Metcon

Metcon (Time)

“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″)

1-minute rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 8 – 16 minutes.

Scale up deadlifts to 275/185lbs for an extra challenge.
Coaching Tips:

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!

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