9/20/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
DT is all about speed and barbell cycling. Use the strength portion of today to lock-in your technique, and understand what weight you should use. You will likely want something like ~60-70% of whatever you get on the complex for the WOD. DT is a classic CrossFit benchmark test that is designed to be completed fast! 5-7 minutes is our goal. When in doubt, scale the weight for speed and to try and go as unbroken as possible! Pro-Tip: taking a break on the 11th DL and the 8th HPC is a smart decision to save your grip in the later rounds!

Warm-up

Warm-up (No Measure)

3:00 min Bike/Row…just FLOW and feel good!

Then…

3 Rounds

5 Inch-Worm Push-ups

5 Broad Jumps (land in ¼ squat softly!)

5 BB Good Morning

10 Elbow Punches (behind neck)

5 BB Strict Press (behind neck)

10 Alt. V-Ups

Extended Warm-up

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
L3 – Rx

L2 – 115/85

L1 – 75/55