CrossFit | 200908
Tuesday

200908

Workout of the Day

76

Double DT
10 rounds for time of:

12 deadlifts
9 hang power cleans
6 push jerks

♀ 105 lb. ♂ 155 lb.

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Games History: Double DT

In 2015, fans had the chance to vote for either Double DT or Heavy DT for CrossFit Games Event 5. Anyone who may have been disappointed they didn't get to see their favorite athlete hang onto the barbell for longer were able to make up for it the following year: Double DT was programmed for 2016. Mat Fraser on the men’s side and Katrin Davidsdottir on the women’s side each won their respective final heats that night, and both went on to secure the 2016 championship.

WatchGames History: Double DT

Comments on 200908

76 Comments

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Kury Akin
January 21st, 2021 at 1:55 pm
Commented on: 200908

26:12 @45kg. Aimed for E2MOM but only kept it up into 4R.

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Nate Gordon
December 10th, 2020 at 8:42 pm
Commented on: 200908

36:35 rx

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Cy Azizi
November 1st, 2020 at 4:01 pm
Commented on: 200908

105# 48:58

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MaKenan Sciandra
October 31st, 2020 at 5:32 pm
Commented on: 200908

35:29 125#

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Jeff Chalfant
September 29th, 2020 at 9:13 pm
Commented on: 200908

9 rounds plus 7 reps at 115lbs. in 16 minutes




180/69”/41

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Giuseppe Petrillo
September 24th, 2020 at 6:49 am
Commented on: 200908

9R+20 50kg tc=16

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Nathan Michael King
September 22nd, 2020 at 4:13 pm
Commented on: 200908

7+1 Rounds Rx 16min Time Cap

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Morgan Greene
September 21st, 2020 at 4:30 pm
Commented on: 200908

Scaled to 8 rds: 35:05

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Ralph Keeley
September 17th, 2020 at 6:19 pm
Commented on: 200908

M/34/6’/175#


16:54 at 115 lb.

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Cor Oz
September 16th, 2020 at 2:55 am
Commented on: 200908

Subbed 115 lbs

16 minute time cap

7 rounds +2 deadlifts

rounds unbroken, rested after jerks

(edited)
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Marcel Ferreira Martins
September 12th, 2020 at 3:27 pm
Commented on: 200908

M/39/111kg

Double dt 50kg

19'12"

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Brett Eckles
September 12th, 2020 at 2:20 am
Commented on: 200908

14:09 at 115


M/27/195/6’1”

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Mike Gutto
September 12th, 2020 at 12:54 am
Commented on: 200908

20mins 02secs @83lbs

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Karina Findlay
September 12th, 2020 at 12:42 am
Commented on: 200908

Scaled to 55#

20:23

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Chris Prewitt
September 11th, 2020 at 7:04 pm
Commented on: 200908

M/45/6'3"/207lbs


Rx, but had to time cap at 35:00


Finished 7 rounds plus 12 reps. 155 was heavy.

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Greg Fairbanks
September 11th, 2020 at 4:41 pm
Commented on: 200908

Bit scrunched for time and my left pointer finger got cut yesterday. Being a little careful on grips and twisting bar in my hands.


5 rds

95#


12:32

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Christian Simpson
September 11th, 2020 at 1:02 am
Commented on: 200908

Women's rx...28:47, tough on the forearm, longest split 4:00, shortest 1:16

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Jim Rix
September 10th, 2020 at 5:43 pm
Commented on: 200908

4x5 back squats, 195#

4x5 bench press, 145#

Double DT, scaled to 80#

13:58


Hoping for peace to Tim’s family.

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Erica McLean
September 10th, 2020 at 1:21 pm
Commented on: 200908

15:55 @ 65 lbs.

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Sam Meixell
September 10th, 2020 at 11:41 am
Commented on: 200908

5 rounds in 14:21 of:

12 deadlifts, 105#

9 hang power cleans, 105#

6 push jerks, 105#

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Hank McKibban
September 9th, 2020 at 6:57 pm
Commented on: 200908

25:51 (135#)

[5 rds at 11:57]

R.I.P.

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Myles Lance
September 9th, 2020 at 4:14 pm
Commented on: 200908

29:27

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Chris Meldrum
September 9th, 2020 at 3:34 pm
Commented on: 200908

As rx’d, 29:38.


Paced this from the beginning, as I was just hoping to finish.  Most rounds did: Deads 6-5, HPC 5-3, and Jerks unbroken.  Plenty of rest between.  First DT complete at 13:14.  Was able to get through it all with only 1 small callous tear.  This was really the biggest concern, as completing DT with tears is no bueno.  Very pleased with this.  Bounce cleans have come a long way this year – a big help in getting through this.


47m/5'10"/180

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Chris Meldrum
September 9th, 2020 at 3:35 pm

Was almost through round 7 at 20:00 cap.

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Osvaldo Flores
September 9th, 2020 at 1:22 pm
Commented on: 200908

7 Rounds in 30 min, with circular DB

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Alex Michel
September 9th, 2020 at 12:55 pm
Commented on: 200908

Scaled Doublet DT 50kg


22'02

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Ruthie Lloyd
September 9th, 2020 at 12:12 pm
Commented on: 200908

F/50/5'6"/145


#65

Scaled down to 9-6-3 after 2nd round; good call Nicole!

20:56

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Claire Fiddian-Green
September 9th, 2020 at 11:07 am
Commented on: 200908

17:44 @ 75#

Warm up: 400m run, 20 GHD sit-ups, 400m run, 20 GHD back extensions, PVC shoulder pass throughs and side bends, 1 round DT with empty barbell.

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Jeffrey Howard
September 8th, 2020 at 11:28 pm
Commented on: 200908

M/24/5'8"/160lb

CrossFit AFK


15:35 - Sc (105lb)

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Chris Mourtokokis
September 8th, 2020 at 11:07 pm
Commented on: 200908

Rx

Tabata 1:30 rounds zero rest

10 rounds

made it to 8 rounds 19 reps before 1:30 time expired.

finished 1 round and 8 reps

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Coastie Nick
September 8th, 2020 at 10:59 pm
Commented on: 200908

Rx’d 42:47


First 5 rds done in 17:00

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Chris Meldrum
September 9th, 2020 at 3:28 pm

well done

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Michael Bishop
September 8th, 2020 at 10:55 pm
Commented on: 200908

only five rounds under 10 minutes using only 105 lbs


Too much vacationing not really feeling it yet

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Michael Bishop
September 10th, 2020 at 11:39 pm

Darn it I did push press instead of push jerk I probably could have used more weight if I read it properly

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Patrick Doyle
September 8th, 2020 at 10:53 pm
Commented on: 200908

DDT USAF

10 rounds

12 DL 95#

9 HPC 95#

6 PJ. 95#

23:56

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Troy Bruun
September 8th, 2020 at 10:46 pm
Commented on: 200908

16:59


Scaled to 95lbs

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Steve Day
September 8th, 2020 at 10:44 pm
Commented on: 200908

Double DT

Scaled to 95lbs

Knew grip was gonna be the limiting factor here and I was right...


16:53

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Travis Schwartz
September 8th, 2020 at 10:03 pm
Commented on: 200908

Scaled. 135, Single DT.

24:22

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Courtney Guthrie
September 8th, 2020 at 10:02 pm
Commented on: 200908

11:10 s

45#


F/24/5’5/140

CrossFit AFK

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Tripp Starling
September 8th, 2020 at 9:50 pm
Commented on: 200908

Double DT- 85# - 13:47

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Carol Marks
September 8th, 2020 at 9:49 pm
Commented on: 200908

F/53/GarageGym


scaled weight and reps:

10 RFT 9/6/3 @ 65# = 14:21 time

(edited)
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Stacey Thompkins
September 8th, 2020 at 9:46 pm
Commented on: 200908

M/45/6'2"/185#


Scaled/modified to 44# DxKB the rest as rx'd

12:44

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Brendan Mullan
September 8th, 2020 at 8:55 pm
Commented on: 200908

Scaled to 40kg

Push press instead of push jerk

15 min 👍😅


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Nicole Deaver
September 8th, 2020 at 8:50 pm
Commented on: 200908

14:34

65#- a little light especially for the deadlifts

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Josh Kennedy
September 8th, 2020 at 8:23 pm
Commented on: 200908

Scaled.


3 Rounds:

12 Deadlift

9 Hang Power Clean

6 Push Jerks

  • #155


Time: 12:48


M/6’1/360lbs/30yo

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Martin Hughes
September 8th, 2020 at 8:23 pm
Commented on: 200908

Scaled 110lb

With a partner (igougo)

22:14

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Avraham Kupetz
September 8th, 2020 at 7:37 pm
Commented on: 200908

Amrap DT in 15 minutes ( with 25 lb. Dumbbells) :

10 rds + 11 reps

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Lincoln Kerger
September 8th, 2020 at 7:31 pm
Commented on: 200908

Scaled to 95lbs. 22:35


So much for 17 min time cap for me Steve T. I think I hit 17 min somewhere around the 7 Rnd mark. It got ugly quick. The guys and gals that compete in the Games, Wodapalooza, etc. are super human. My hat is off to them.

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Charlie Pokorny
September 8th, 2020 at 7:17 pm
Commented on: 200908

12:40 Scale to 105-lb

m/52/5'11"/200#

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Chris Meldrum
September 9th, 2020 at 3:29 pm

fast!

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Mike Andridge
September 8th, 2020 at 6:31 pm
Commented on: 200908

RIP DT

Scaled to 5 rnds/95#

11:07

m/50/175

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Benjamin Schill
September 8th, 2020 at 6:23 pm
Commented on: 200908

M/42/6’3”/215


”Just” DT: 11:34


prev DT: 9:40

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Dave DeCoste
September 8th, 2020 at 6:06 pm
Commented on: 200908

14:30

scaled to 105 lbs.

M/42/5’8”/160

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Jose Gonzalez
September 8th, 2020 at 5:49 pm
Commented on: 200908

7 rounds @ 20kg on stubby bar

3 rounds @ 20lbs “ “


Grip and lower back felt it the most. Might need to correct my form...


22:57

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Jim Rix
September 8th, 2020 at 5:23 pm
Commented on: 200908

3x5 deadlift, 265#


air quality in NorCal too bad for a lung burner like double DT. Hope I can honor him tomorrow.

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Daniel Ritchie
September 8th, 2020 at 5:15 pm
Commented on: 200908

scaled

50kg/110#

21:12

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Shane Azizi
September 8th, 2020 at 5:13 pm
Commented on: 200908

5 rounds of DT at 135lbs. 18:30

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Mike K
September 8th, 2020 at 5:10 pm
Commented on: 200908

first 2 rounds with 95lbs

next 8 rounds with 75lbs

32:32

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Alex Pham
September 8th, 2020 at 5:08 pm
Commented on: 200908

8 rds (25 min cap)

50# dbs

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Loris Giuliano Ferrari
September 8th, 2020 at 3:52 pm
Commented on: 200908

Male 50yo/180cm/79Kg

Bar 110lbs/50Kg

18:20

Nest time I will load 135lbs/60Kg

(edited)
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Erik Dresner
September 8th, 2020 at 3:36 pm
Commented on: 200908

Lousy night’s sleep, late for work, and generally feeling beat up had me opt for quick and easy this morning, so instead I did:


21-15-9

Kettlebell swing 70#

push press 95#


7:32

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Michael Arko
September 8th, 2020 at 2:44 pm
Commented on: 200908

77.5bs (50% of Rx weight)

13:18


I did Double DT a couple of weeks ago when it was Heavy DT. I was at a hotel so did the DDT with 2x35lbs dumbbells in 13:33. This was faster but not by very much.

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John Clarke
September 8th, 2020 at 2:18 pm
Commented on: 200908

Made up Saturday/Sunday WODs - results there.

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Amedeo Alessio Cerea
September 8th, 2020 at 2:11 pm
Commented on: 200908

Sub:115lbs,Cap:16min,Score:6+14

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Charles Meyers
September 8th, 2020 at 1:27 pm
Commented on: 200908

Double DT

10 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

95 lbs 21:20

(edited)
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Randy Crooker
September 8th, 2020 at 12:53 pm
Commented on: 200908

Scaled to 95lbs

20:40

m/35/175

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Park Hyunwook
September 8th, 2020 at 11:37 am
Commented on: 200908

M/48/86

95#

16'45"

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Lauren Fahey
September 8th, 2020 at 10:45 am
Commented on: 200908

19:32 @ #75

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QiHui Xing
September 8th, 2020 at 8:03 am
Commented on: 200908

Sub:115lbs,Cap:16min,Score:8R+1.

https://youtu.be/ONJm5NA-9Wk

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Seth Hanson
September 8th, 2020 at 7:13 am
Commented on: 200908

It's been a while since I've done any CrossFit workout so I scaled the weight down and went for time. Feeling good! Glad to be doing CrossFit workouts again!


95 lbs.

10 Rounds

21:12

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Reza Dehghanzadehsuraki
September 8th, 2020 at 5:32 am
Commented on: 200908

WOD ANALYSIS


Coaching notes:


Modality: This high intensity WOD is a single modality that combines 3 weightlifting movements.


Purpose: These 3 movements are the teaching progression for clean & jerk. The weight of the movements is heavy and the rounds are high, so the primary purpose is to improving the strength and stamina. Furthermore, the main purpose is to increasing the clean & jerk record.


The reason for choosing moves and reps: These 3 movements are the teaching progression for clean & jerk. As can be seen, the reps are decreasing during this WOD from 12 to 6. Why? Because, as move forward, the movements become more complex and also the muscle fatigue increases. Your push jerk and hang clean records are definitely lower than deadlift, so if 12 reps were set for all 3 movements, the athletes will have to break the training several times; and as a result, the training deviated from its goals.


Time to perform: This heavy WOD takes about ≈ 16 min, so if the athletes perform this WOD longer than this time, trainer can scale it. Advanced athletes can do it under 14 min.


Running a class: Trainers have ≈ 44 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.


Scaled method: The weight of the movements is heavy and the rounds are high, so the athletes cannot perform all of them unbroken. They will be allowed to perform 12 reps of deadlifts unbroken, 9 reps of hang cleans with 2 break and 6 reps of push jerks with 1 break. If the athlete interrupts training several times, the trainers are advised to scale the weight.


Note: This WOD set in 10 cycles. Overall, athletes should perform 120 deadlifts, 90 hang cleans and 60 push jerks.


Physiology (GPP): Strength, muscular endurance and cardiorespiratory endurance play the major role in this exercise.


Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.


Anatomy:

Deadlift: Trapezius (middle fibers), Latissimus dorsi, Erector spinae, Biceps, Gluteus maximus, Quadriceps, Soleus.

Hang clean: Deltoid, Biceps, Gluteus maximus, Quadriceps.

Push jerk: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.

_________________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for deadlift: ≈ 5 min

Specific warm-up for hang clean: ≈ 6 min

Specific warm-up for push jerk: ≈ 6 min

WOD: ≈ 16 min

Cool-down: ≈ 10 min


Additional time: It remains ≈ 13 minutes that can be divided in specific warm-up or cool-down.


You can see other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
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Steven Thunander
September 8th, 2020 at 2:54 am
Commented on: 200908

Globo/home scale: Double DT or Heavy DT are beasts. During the Wodapalooza team qualifier, we did either double DT or heavy DT, with a 17 minute cap. Rxed (Double) 155/105lbs, (Heavy) 205/145lbs. Scaled- Double DT-95/65lbs, Heavy DT- Rxed DT (155/105). Again keep this under 17 minutes.

Home gym: Double DT use 50/30lb dumbbells, heavy 75/50lb dbs. Scaled 35/20; 50/30. Same time cap.

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Steven Thunander
September 8th, 2020 at 2:56 am

I did Double DT during that qualifier and got 7 rounds plus 10 deadlifts in the cap time in December 2019 for reference.

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Chris Sinagoga
September 8th, 2020 at 12:43 am
Commented on: 200908

Champions Club Scaling Notes


RANT

It is important to think about a workout in the context it was created. For example, Pyramid Double Helen, Heavy DT, and Double DT were all created in an environment where the to 30 or so fittest humans on the planet were all meeting in a place and working out together. Kind of like a 100-meter dash, the difference in Helen and DT for those athletes would probably come in seconds or fractions of seconds - and wins/losses would most likely be determined by strategy/outside factors more than fitness. Adding this kind of volume for them is probably a more accurate way to test fitness with these elites. So the question we need to ask ourselves for Double DT is: what kind of test do we want for ourselves?


WHAT ABOUT THE MOVEMENTS

Scroll back to Heavy DT


WHAT ABOUT THE FORMAT

Adds more of a stamina factor than regular DT - which also means it adds a technique factor. A fire breather might be able to get away with bad form for 5 rounds, but by round 7 or 8 it will probably catch up to you.


TECHNIQUE SCALE

As is.


CONSISTENCY SCALE

As is.


INTENSITY SCALE

Regular DT


MY STUFF

Used 55 lbs. and went more for technique with a shade of stamina than load/intensity. Forgot my time.


GENERAL FEAR LEVEL: 8

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Sachin Sawant
September 8th, 2020 at 12:52 am

That's what I was thinking too to go with 55lbs..👍 focusing more on form and intensity till the end..

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Chris Sinagoga
September 8th, 2020 at 1:58 pm

Good stuff. I tried for 2 sets of 3 rounds unbroken then one set of 4 at the end. I didn't quite get that, as I finished with 2 sets of 2 rounds unbroken.

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