DT was first posted in 2009 and is a Hero WOD dedicated to USAF SSG Timothy Davis. We will honor him and test ourselves on the week of the anniversary of our independence as a nation.
When DT was first posted, this web it was considered a heavy WOD. 5-6 years later, patient as everyone in the community has gotten not only stronger but more technically proficient, the WOD doesn’t seem as daunting and becomes more of a test of strategy, pacing and knowing your self than grunting through heavy singles.
Breaking it down, the Deadlifts are light. But be careful here – if you speed through them, you are likely to jack your heart rate, making the whole WOD harder. Think moving smoothly and efficiently. Not slow, but smooth.
I would recommend using a mixed grip for the first 11 reps, then dropping the bar, and re-gripping with a Clean grip for the final Deadlift, going into your first Clean. You may not Deadlift into your Clean, we must see a clear stop of the bar at the hip.
DT is in the Hang Power Cleans and the Push Jerks. Your grip will likely be severely taxed by round 3 or 4, so managing your work and rest will be key. I have seen incredibly fast DT times using 2s and 3s with very short rest. Google Jason Khalipa DT. This video is from 2009, when Jason was the reigning CrossFit Games champ and he owned 1 small gym. It’s by no means a perfectly planned effort, but it’s an excellent example of knowing your capability to keep your grip in check.
The reason I didn’t post the video of Jason is because I wanted to post the video of Annie T, another Games champ doing DT, as prescribed, at the males weight in less than 9 minutes. This is more of that Weapons Grade Humans stuff…
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We will be closed Saturday for the 4th of July & no open gym Sunday.
Workout of the Day
9 Hang Power Cleans
6 Push Jerks