Hero WOD: DT

DTFor Time · No cap

In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, killed February 20, 2009, supporting Operation Enduring Freedom.

5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Start DT with the timer

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

Loads

Rx

Men: 155 lb

Women: 105 lb

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

Deadlift
Hang Power Clean
Push Jerk

Movement standards

One barbell for all three movements. Deadlifts finish at full hip and knee extension; hang power cleans start above the knee and are received above parallel; push jerks finish locked out overhead with feet together.

Equipment

Barbell

Coaching notes by goal

Bulking: Barbell Strength Endurance

Before: Build to a moderate-heavy set of 3 deadlifts and 3 push jerks.

Pacing: Big sets on deadlifts, quick singles on cleans if grip fades. Keep the bar close.

After: 3 x 10 dumbbell rows + 3 x 12 face pulls.

Nutrition: Surplus (+400 kcal). 40g protein after.

Maintaining: Cycle-Time Test

Before: Empty-bar complex: 3 deadlifts, 3 hang power cleans, 3 push jerks x 3 rounds, then add weight.

Pacing: Pick a set scheme before you start (e.g. 12 unbroken / 5+4 / 3+3). Rest only at the bar.

After: Hamstring and T-spine mobility.

Nutrition: Maintenance; carbs before training.

Cutting: Moderate Load, Clean Reps

Before: Light barbell complex plus hip hinge drills.

Pacing: Scale the load so every rep stays crisp. Short planned breaks beat failed reps.

After: 10 min easy bike.

Nutrition: Deficit; 2.2g/kg protein.

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

Source: crossfit.com/benchmark/dt