“DT”- our first Hero WOD while “at home”
CrossFit Malibu 9am Class- Live from Chocolate Lily Lane Studios
Apr 3, 2020 09:00 AM Pacific Time (US and Canada)
Five rounds for time of:
71/52kg Deadlift, 12 reps
71/52kg Hang power clean, 9 reps
71/52kg Push jerk, 6 reps
Post time and load
Compare to: Sept 5, 2019, Nov 3 2017, July 17 2017, April 18 2017, June 10 2016, June 29 2015, June 3 2015, July 4 2014, April 8 2014, Jan 8 2014, Oct 18 2013, July 5 2013, May 9 2013, Nov 12 2012, June 4 2012, Nov 8 2011, April 15 2010
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
This 3 movement, 5 round (barbell) WOD has helped many athletes understand how the words “weightlifting” and “cardio” are not mutually exclusive. The idea is to go pretty heavy AND to keep going. This should be heavy enough that you cannot go unbroken on many rounds. After being fully warmed up. Test a single round. IF it takes you longer than 2 minutes, it is too heavy for our sub 10 minute goal today. If it is well under a minute, then definitely too light. We want JUST RIGHT! 60-75 seconds is that level.
General Warm up
The CrossFit.com WOD listed for today is 5 rounds for time of 400m run and 15 ring rows. Let’s do part of that… get in 15 rows, 400m run, 15 rows. (Wrap a towel around a pillar or pole or column in your house… lean back, pull back in. You got it. Work a handful of glute bridges, air squats, broad jumps, and push ups.
Specific Warm Up
This workout is clearly demanding that you complete a basic barbell warm up. If you only have DB… then you know what to do! 3-4 sets of any barbell movements that you can think of. Go with a handful of reps, get through the movements, add a bit of weight, do another set with fewer reps. Keep focus on speed, timing, and accuracy of movement.
Rest at opportune moments. Rest after the 11th deadlift so that the 12th will “count.” Rest after the 8th hang power clean so that the 9th will lead right into the shoulder to overhead movements. Try to never break the push jerk/presses. Remember when you tested out round 1? Don’t go out quite as fast when you actually begin the workout… you’ll need some of that gas for rounds 4 and 5. And today is NOT the day to dig yourself a hole and then try and climb out… that was Wednesday!
Try out another 15 rows, 400m run, and 15 rows. And a 10 minute set of stretches. In class we will be discussing bare feet and arch maintenance… so bring your lacrosse ball.