Thursday

220922

Workout of the Day

59

DT
5 rounds for time of:

12 deadlifts
9 hang power cleans
6 push jerks

♀ 105 lb ♂ 155 lb

Post time to comments.
Compare to 150616.


Scaling:
The rep scheme and moderate loading in this Hero workout allow it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.

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

♀ 35 lb ♂ 45 lb

CrossFit Weightlifting: Specialty Course

Led by the legendary Burgener Strength team, CrossFit Weightlifting is a two-day course that instructs coaches and athletes on how to teach and perform the snatch, clean, and jerk safely, efficiently, and effectively. Improve your technique and learn how to coach these complex and powerful movements. The Burgener Strength team consists of a powerhouse group of coaches who are on a mission to deliver the best weightlifting courses in the world!

Learn MoreCrossFit Weightlifting: Specialty Course

The Deadlift

7

The deadlift, being no more than the safe and sound approach by which any object should be lifted from the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. It is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength.

WatchThe Deadlift

The Hang Power Clean

"In its finest expression the clean is a process by which the hips and legs launch a weight upward from the ground to about bellybutton height and then retreat under the weight with blinding speed to catch it before it has had the time to become a runaway train."

Watch The Hang Power Clean

The Push Jerk

With the push jerk, you will be able to move overhead as much as 30 percent more weight than with the push press. Similar to the push press, the push jerk employs the hips to create upward momentum on the bar, but the athlete then pushes against the bar with the arms and dips a second time to receive the push jerk in a partial squat. With the arms locked out, the legs complete the lift. After mastering the push jerk, you will find that it will unconsciously displace the push press as your method of choice when going overhead.

WatchThe Push Jerk

Comments on 220922

67 Comments

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Jade Teasdale
October 3rd, 2022 at 2:56 pm
Commented on: 220922

14:55 with 95#s went nice and slow. Not feeling it today! Also, did this right after 120 strict pull ups & my grip was shot going into it.

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Alexandre Beaulieu
October 3rd, 2022 at 2:22 pm
Commented on: 220922

7:29 Rx

M/35/197

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Robby Roberts
October 2nd, 2022 at 3:00 pm
Commented on: 220922

On shift time 14:08

105 lbs X 5 sets

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Antonio Alves
October 2nd, 2022 at 8:16 am
Commented on: 220922

Modified, using 2x 12,5 kg DB

--

5 rounds for time of:


25 DB deadlifts

20 DB hang power cleans

15 DB push jerks


> 19'11''

--

Peace.

(edited)
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Nate Gordon
September 29th, 2022 at 12:28 am
Commented on: 220922

scaled to 135#

10:50

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Nathan Diehl
September 28th, 2022 at 10:10 pm
Commented on: 220922

95# 5:49


getting back at it

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Lynette Vrba
September 28th, 2022 at 7:28 pm
Commented on: 220922

6:28.60 at 65 lbs

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Lincoln Kerger
September 27th, 2022 at 12:32 am
Commented on: 220922

Completed 220926 at 85#

6:23

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Matt Jones
September 25th, 2022 at 10:35 pm
Commented on: 220922

11:38

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Aaron Barnes
September 24th, 2022 at 11:28 pm
Commented on: 220922

M/41/100kg

12.47mins @ 60kg💪💪

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Guilherme Souza
September 24th, 2022 at 9:02 pm
Commented on: 220922

Rx’d

11’46”

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Scott Wiedmeyer
September 24th, 2022 at 8:59 pm
Commented on: 220922

36 / M / 5'9" / 133lbs


20lb dumbbells


18:44

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Jesse Montagnino
September 23rd, 2022 at 10:28 pm
Commented on: 220922

9:42 @ 95

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Luke Rodina
September 23rd, 2022 at 9:18 pm
Commented on: 220922

105

9:50

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John Thompson
September 23rd, 2022 at 9:15 pm
Commented on: 220922

M/39/160

Dealift 115(3sets), #165(2sets)

#35 pair of DBs


7:45

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Christian Simpson
September 23rd, 2022 at 7:25 pm
Commented on: 220922

Hotel SC, 25# dbs round 1, 30# dbs round 2, etc. Untimed for 5 rounds.

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Travis Schwartz
September 23rd, 2022 at 6:49 pm
Commented on: 220922

11:17

135 first round

115 next 2

95 last 2

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Roger Iveson
September 23rd, 2022 at 6:31 pm
Commented on: 220922

Scaled to 75#, 10:40. Grip strength was the biggest limiting factor

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Sasha Geonya
September 23rd, 2022 at 6:01 pm
Commented on: Workout Demo

15:20

155 lb

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Andres Felipe Jimenez Echeverry
September 23rd, 2022 at 4:49 pm
Commented on: 220922

Rx 155lb

17:32

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Eddy Marin
September 23rd, 2022 at 12:13 pm
Commented on: 220922

First time in my life doing DT


4 rounds @ 115LB

time: 15:20

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Kyson Troy
September 23rd, 2022 at 2:06 am
Commented on: 220922

M/31 180# Rx’d 23:05.

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George Zhang
September 23rd, 2022 at 1:37 am
Commented on: 220922

20:30 30kg

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Brian Wade
September 23rd, 2022 at 1:23 am
Commented on: 220922

10:48

95 lbs

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David Smith
September 23rd, 2022 at 1:01 am
Commented on: 220922

Had to swallow my pride tonight. first two rounds at 135. I knew I wasn’t gonna be able to keep pace. So I dropped to 115 for final three rounds. Glad I did!


total time 10:40

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Artie Di
September 23rd, 2022 at 12:25 am
Commented on: 220922

M 54 5'7 160

Scaled @ 115 4 weeks post op meniscus surgery .

9:50

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Matt Mallet
September 23rd, 2022 at 12:24 am
Commented on: 220922

~19:37 (scaled down to 95lbs)

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Kevin Owen
September 22nd, 2022 at 11:53 pm
Commented on: 220922

Beginner 9:02 w/ 65lbs

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Reymond Kiddoo
September 22nd, 2022 at 10:32 pm
Commented on: 220922

11:20 with #115

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Sam K
September 22nd, 2022 at 9:51 pm
Commented on: 220922

Rx (w/steel plates)

8:57


Harder than I thought it'd be

M/30s/225lbs


Son(14)

@95lbs

11:20

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Brian Coon
September 22nd, 2022 at 9:36 pm
Commented on: 220922

Scaled to 135#

9:57

M/53/175/5'11"

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Matt Lee
September 22nd, 2022 at 9:33 pm
Commented on: 220922

12:23, 115 lbs

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Douglas London
September 22nd, 2022 at 9:28 pm
Commented on: 220922

13'32" at 50 kg [110 lb]

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Comet Cunningham
September 22nd, 2022 at 8:34 pm
Commented on: 220922

7:00 RX


M/41/205lbs

(edited)
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Az Native
September 22nd, 2022 at 8:29 pm
Commented on: 220922

14:45 @115. Last was 12:58 @115.

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Coastie Nick
September 22nd, 2022 at 8:10 pm
Commented on: 220922

Rx’d: 15:24 (PR)

200922: 17:00


RIP DT

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Georgina Choukroun
September 22nd, 2022 at 6:45 pm
Commented on: 220922

10'58

scaled beginner 25 kgs (55 lbs)

(edited)
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Allan Fleck Jr.
September 22nd, 2022 at 6:16 pm
Commented on: 220922

9:14 Rx


M/42/195

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Jonathan Elmore
September 22nd, 2022 at 5:57 pm
Commented on: 220922

Way to stick it out Steve P!


and thanks Jim

(edited)
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Steve Day
September 22nd, 2022 at 5:57 pm
Commented on: 220922

DT done with 2 x 50lb dumbbells


8:11

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Steve Parnell
September 22nd, 2022 at 5:51 pm
Commented on: 220922

21:04 RX

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Matthew Aukstikalnes
September 22nd, 2022 at 5:38 pm
Commented on: 220922

13:58. 155 for 1st set, then dropped to 125.

Compare to 10:40 using 135 for all sets.

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Luis Oliveira
September 22nd, 2022 at 5:37 pm
Commented on: 220922

8:16 @ 50 kg / 110 lbs


HECK YEAH!

(edited)
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Jim Rix
September 22nd, 2022 at 4:56 pm
Commented on: 220922

Mike A, great job today! Age ain’t slowing you down any!


Jonathan, a sub 6:00 DT at any weight is blazing fast.

(edited)
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Jim Rix
September 22nd, 2022 at 4:55 pm
Commented on: 220922

11:57 at 95#


150616: 8:21 at 100#

131003: 9:26 at 100#

120310: 10:49 at 85#

I’m sure I’ve done DT more recently than 2015 but don’t have access to my computer right now. If prescribed as heavy, I’d just laugh and do at a manageable weight, though I’d do a double DT.


Peace to DT’s family, friends and teammates as we commemorate his service and sacrifice today.


59/5’8”/155

(edited)
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Lee Robinson
September 22nd, 2022 at 3:33 pm
Commented on: 220922

Lee (60Kg) 8.41

Noah (30Kg) 16.33

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Gavin Young
September 22nd, 2022 at 3:30 pm
Commented on: 220922

9:40 Rx


I got slower, a lot slower....time to climb the mountain

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Jonathan Elmore
September 22nd, 2022 at 2:35 pm
Commented on: 220922

#95 5:37 went light hand has been hurting for a week or two

Wife used #35 bar for DL and #10 DBs for all else 8:56

First time for both of us

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Marianne Truax
September 22nd, 2022 at 2:28 pm
Commented on: 220922

Modified Beginner Option:


5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

33 lb Bella bar


Time: 19:01


Completely 3 full rounds. Started failing on deadlifts in round 4. Next 2 rounds terrible form, did not complete 12 each rounds after the third round. I should have gone down in weight for the deadlifts. Did well on hang power cleans and push jerks throughout.

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Amedeo Alessio Cerea
September 22nd, 2022 at 2:21 pm
Commented on: 220922

9:58

50kg

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Daniel Robinson
September 22nd, 2022 at 2:18 pm
Commented on: 220922

10:53

105 lbs (65% of 1RM Push Jerk)

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Wil Kinsey
September 22nd, 2022 at 1:01 pm
Commented on: 220922

With 40#KBs

8:40

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Mike Andridge
September 22nd, 2022 at 10:23 am
Commented on: 220922

@ Jim R

from what I can see, it's been programmed as Heavy DT or Double DT within the last 7 yrs

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Mike Andridge
September 22nd, 2022 at 10:21 am
Commented on: 220922

RIP DT

Scaled to 95#

7:59

m/52/15

compare to with same scale

9:13

@ Jim R---I thought the same thing! I feel like I should have

a record of DT within those 7yrs but couldn't really find it.....

(edited)
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Jason Mateer
September 22nd, 2022 at 10:19 am
Commented on: Workout Demo

Great demo today, lots of advice and detail from Adam and grit from the demo team. Thanks for sharing. Oh and the Heck Yeah counter lol, that must be a thing with Adam and you guys eh? Nice one :))

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Robin Frei
September 22nd, 2022 at 6:17 am
Commented on: 220922

90 lb 5 Rounds

7:28

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Kobe Breazeale
September 22nd, 2022 at 2:59 am
Commented on: 220922

DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

85 lbs

21:47

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Steven Thunander
September 22nd, 2022 at 2:00 am
Commented on: 220922

Globo wod: If you have a bar and bumper plates you're good to go. Just hog an area or platform and get at it. If you are using iron plates today use a weight you can touch and go. Dumbbells sub 60/40lb dumbbells. If using 50/35lb dumbbells due to availability add an additional round.

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Jim Rix
September 22nd, 2022 at 12:51 am
Commented on: 220922

I find it hard to believe that DT hasn’t been programmed in 7 years.

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Charles Meyers
September 22nd, 2022 at 12:45 am
Commented on: 220922

DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

95 lbs

10:24

(edited)
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Chris Sinagoga
September 22nd, 2022 at 12:20 am
Commented on: 220922

Champions Club Scaling Notes


RANT

On this occasion, I wonder whether the thought behind doing DT today was, "let's do a single modality with weightlifting, medium(ish) duration and medium(ish) weight," and DT just happened to fall in that category, or if it was, "it's about that time to do a Hero workout, DT fills some holes in the recent cycles." The way you would scale this - or if you'd scale this at all - would depend on which you think it was. Also important to know when this was originally released, because 155 was a lot heavier to this community back in 2009 (I think? Mel, you got me on that?) than it is now.


WORKOUT THEMES

Weighlifting. Breaking down one movement into separate parts. A commemorative/honorary workout. Core to extremity, range of motion, power output, and functional movement are also themes.


SHORT MEDIUM LONG


LIGHT


MEDIUM

x

HEAVY


TECHNIQUE SCALE

Pick two of the movements and make your own AMRAP in 15 minutes.


CONSISTENCY SCALE

1 round of:

60 deadlifts

45 hang power cleans

30 push jerks (or push press, if you want to take some technique out of it)


INTENSITY SCALE

Lower the weight so the first 2 and last 2 rounds are unbroken.


MY STUFF

Consistency scale, 75 lbs.


GENERAL FEAR LEVEL: 8

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Bruce Jacobs
April 9th, 2022 at 11:31 am
Commented on: The Deadlift

Anyone reading this lacking the benefit of proper coaching should be aware that you can tie your back into knots doing it wrong by being forward onto your toes. That happened to me until a coach said "stay on your heals". Fixed, instantly. Now I'm happily at 2x bodyweight, and it feels easy. All those deadlifts in the open were a breeze.

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Brittney Saline
January 9th, 2019 at 2:23 am
Commented on: The Deadlift

Some people call the deadlift dangerous. Think those people will ever need to pick something up off the ground? It's dangerous NOT to train the deadlift.

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Rory Mckernan
January 9th, 2019 at 11:38 pm

Once upon a time it was called the Health Lift, true story. It was a lot harder to villainize back then, I'm guessing.

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Louis Cypher
February 4th, 2019 at 2:45 pm

Rory McKernan. No it wasn't. Do you have a citation for that?

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Matthew Swift
May 6th, 2019 at 4:57 pm

https://physicalculturestudy.com/2017/05/26/the-somewhat-complete-history-of-the-deadlift/

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Aidan Foley
January 12th, 2021 at 5:53 pm

The only dangerous dead is the turtle-back deads. It's not only painful, but also painful to watch.

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