141217 Wednesday – “Log Splitter”
Mobility: Hip Mobility.
Skill Practice Warm Up: Ring Dip or Muscle Up practice.
Workout: “Log Splitter” – 6 rounds for time (Novice: 5 rounds)
8 deadlifts (Advanced: 225lbs, Intermediate*: 155lbs, Novice: 95lbs)
Ring dips (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 fixed bar dips)
12 lateral burpees over the barbell
1 minute rest
Scaling Guide: 10 – 18 minutes.
Scale up option: Axle deadlifts (axle weighs 15lbs)
*Women’s “As Prescribed” weights and reps (Rx)
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 1 minute rest, so it isn’t the same as hitting the DLs immediately after the burpees. Kip early on the ring dips and sprint hard on the burpees!
Compare To: 2014 – 06 – 12
Row’d Royalty was born in 2012 at Diablo CrossFit in Pleasant Hill, California. Several athletes claimed to be the “best rower in the gym” and were eager to prove themselves. All members were encouraged to participate, even if only for fun. The response was incredible, and everyone had a blast – because anyone can row!
This year, Diablo is opening Row’d Royalty to the whole CrossFit community. Let’s find out who the best rowers are in our affiliates and in our community! Each week, Starting January 7th, for 4 weeks a rowing workout will be announced. You’ll have 5 days to complete the workout and submit your score. Video submission may be required for Top 5 scores.