The CrossFit ‘Hero WODs’, are designed and dedicated to men and women who have given their lives in the line of duty. Subsequently, to show respect, they’re tougher and heavier than your standard CrossFit fare, and the workout ‘DT’ is definitely no exception to that rule.
In this workout, complete five rounds of the following movements, as quickly as possible, resting only as necessary to maintain good form. How many rounds can you complete without dropping your weights?
1) Dumbbell deadlift x 12
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.
2) Dumbbell Hang Clean x 9
After your final deadlift, standing tall holding your dumbbells at your sides, hinge at the hips to lower them to your knees (A). Stand back up explosively with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.
3) Push Press x 6
Still moving? Good. After your last clean stop with the bells on your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to the ground. Repeat.
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