CrossFit Boro – CrossFit
We’ve put a twist on an old classic. Not only have we doubled up on the rounds in the favorite hero workout “DT”, but we’ve also subbed the barbell for DBs. In the more recent past, we’ve seen dumbbells show up again and again in various ways so we figured we’d give you guys another opportunity to practice the stabilizing these bad boys before the Open officially kicks off.
You’ll have a DB in both hands for this one. Because of limited DB availability for our normal class sizes, and in preparation for counting reps/judging during the Open season, we will run two heats in every class. One group will workout first while the other counts reps. Then once everyone in the first group is finished, they’ll swap roles.
This workout is a favorite for many because of how the reps build on one another. You can go straight from Deadlifts to Hang Cleans, and straight from Hang Cleans to Push Jerks. In fact, you’ll want to think ahead of your breaks so that you use your final DL / HC toward setting up for the next movement without wasting any reps. Your coach will elaborate further on that and give you some strategies to best execute this workout. Have Fun!
A: Double Dumbbell DT (Time)
Double Dumbbell “DT”
10 RFT (Time Cap: 18 minutes)
12 DB Deadlifts (45s/25s)
9 DB Hang Cleans
6 DB Push Jerks
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.
With a lacrosse ball and a box, smash:
Forearms, Biceps, and Brachialis