PC:CrossFit.com
“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.” – CrossFit.com
WOD
“DT”
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps
STIMULUS
Duration: Short (5-10 Minutes)
Volume: Moderate (135 reps)
Load: Moderate
White Board Chat:
“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.” – CrossFit.com. This a classic weightlifting workout that goes hand in hand with our benchmark theme for the month. The load should be moderately light for each athlete and there should be no changing of weights during the workout. Our hands should be able to stay on the bar for at least one round unbroken, but you do not have to do that in the workout. Each round should take us no longer than 2 minutes to complete. The push jerk will ultimately be the limiting factor on these, however, if that is the limiting factor, simply stay lighter at the other movements and go faster! However, the loads should be no where near max-effort at any point and our reps, minus minor deviations, should be done at a steady pace looking crisp. When thinking about the loading on this today, just because we can perform a rep or two at the prescribed weight, doesn’t mean it is the right choice for today’s effort! Train smart!!
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
5 Rounds for time:
12 Supermans
9 Push ups
6 Burpees to a target (~6 inches out of reach)
VOLUME
5 Rounds for time:
9 Deadlifts
6 Hang power clean
3 Push jerk
MOVEMENTS
- For all the movements today, scale to the load that is the limiting factor. For example, if the push jerk is the movement that challenges us the most and we have to go lighter on, perform all the movements at that load today.
- Deadlift
- If we have an injury or limitation that prevents us from using one of our arms, perform with a single dumbbell on the good arm
- If we have an injury or limitation that prevents us from pulling from the ground, front squat
- Hang power clean
- If we have an injury or limitation that prevents us from using one of our arms, perform with a single dumbbell on the good arm
- If we have an injury or limitation that prevents us from hip flexion, perform a high hang muscle clean
- Push jerk
- If we have an injury or limitation that prevents us from using one of our arms, perform with a single dumbbell on the good arm
- If we have an injury or limitation that prevents us from going overhead, perform dumbbell floor presses (you can have a bar and then dumbbells for this