Hero WOD: Danny

DANNYAMRAP · 20:00

In honor of Oakland SWAT Sgt. Daniel Sakai, 35, killed in the line of duty on March 21, 2009, along with Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.

Complete as many rounds in 20 minutes as you can of:
30 box jumps
20 push presses
30 pull-ups

Start Danny with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 115-lb barbell, 24-inch box

Women: 75-lb barbell, 20-inch box

Scaled

Men: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.

Women: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.

Movements

Box Jump
Push Press
Pull-Up

Movement standards

Box jumps: open hips at the top. Push presses: dip-drive, finish locked out overhead. Pull-ups: chin over the bar.

Equipment

Box
Barbell
Pull-up Bar

Coaching notes by goal

Bulking: Shoulder and Lat Volume

Before: 3 x 5 push press, build to moderate.

Pacing: Push presses in 2 sets; pull-ups in sets of 10.

After: 3 x 12 dumbbell rows.

Nutrition: Surplus (+300 kcal).

Maintaining: Steady Triplet

Before: Box step-ups, empty-bar press, kip swings.

Pacing: Aim for even rounds. Step down on box jumps to save the Achilles.

After: Shoulder and calf stretch.

Nutrition: Maintenance.

Cutting: Consistent Work Rate

Before: Light cardio plus shoulder bands.

Pacing: Step-ups instead of jumps if fatigued. Small pull-up sets.

After: 10 min Zone 2.

Nutrition: Deficit.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/benchmark/danny