To honor those who have fallen, CrossFit pays tribute by naming workouts after these men and women. DT is a benchmark “Hero WOD” that is done to honor one of our fallen heroes.
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
DT is five rounds of twelve deadlifts, nine hang power cleans, and six push jerks. These are all barbell movements done with a single barbell. The prescribed weight for all three movements is 155 pounds for men and 105 pounds for women. Your score is the time it takes you to complete all five rounds.
This Hero WOD is named in honor of United States Air Force Staff Sergeant Timothy P. Davis. He was killed on February 20, 2009. “DT” first appeared on the CrossFit main site in April 2009.
To complete this benchmark WOD successfully, you want to be strong, efficient, and willing to get uncomfortable.
Avoid unnecessary reps.
The most efficient way to get through DT is to move from the deadlifts into the hang power cleans into the push jerks – without putting the barbell down. If you rest in between movements, you’ll need to perform extra reps to get the barbell back to the hang or racked position.
When to rest.
The best place to rest is at the end of a round. If you’re going to rest in the middle of a round, rest in the middle of the deadlifts or hang power cleans.
Try to complete DT using the prescribed number of rounds and reps, but modify the load and/or movements.
Drop the weight.
In DT, you should use the same barbell for all three movements. Scale the load so that you can complete early rounds virtually unbroken.
If you’re still learning barbell movements like the clean and jerk, you can also scale by subbing in the Shoulder Press for the Push Jerk.
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