This week we will be tackling two benchmark workouts – “D.T” and “Cindy”. These are two very different workouts where one focuses on moderate weight barbell cycling/endurance, while the other is focused on bodyweight endurance. Below, you’ll find some pointers on how to tackle these workouts and hopefully hit some new PRs if you’ve done them before! If these workouts are new to you, let’s set the bar high for future testing! 

“D.T.”

This WOD is a hero WOD in honor of US Air Force 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 was survived by his wife Megan and his son, T.J., who was one year old when he passed. This Hero WOD was first posted on the crossfit.com main site as the workout of the day for Tuesday, April 14, 2009 (090414).

5 Rounds for time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx weights are 155/105#

D.T. is all about strategy and pushing yourself to get back on the bar. The weight should be manageable for fairly continuous movement for all 5 rounds. Here are some strategy tips for getting the best score. If you can’t go unbroken on everything for an entire round,  here is what you should aim for:

• Do 11 deadlifts unbroken then drop it. The weight is light and this should be no problem every round, this will be your rest period. The 12th deadlift  should be saved to transition into your first rep of the hang power cleans.
• Once you’ve rested your legs and grip a bit do your 12th deadlift then transition right into your your hang power cleans and push jerks. This should be aimed to be done without putting the bar down. It’ll be tough but hang on! (Hint: use hook grip).
• As soon as a round is done, drop the bar and start your deadlifts immediately! Remember the deadlifts are light and very manageable for 11 more reps and you can rest between the deadlifts and hang power clean/ push jerk. 

“Cindy”

This workout is one of the original CrossFit “Girl” WODs. It’s designed to be a long, high volume gymnastic based WOD to work endurance.

AMRAP 20

5 Pull-ups

10 Push-ups

15 Air Squats

At 3, 2, 1 GO! This WOD can be deceiving right from the start. The first few rounds go quickly but your heart rate will spike if you attack too hard. The idea is to find a steady but challenging pace that you can maintain movement for the entire 20 minutes.

• 5 pull-ups (no matter the style or scale you use) should be able to be completed unbroken throughout the entire WOD.
• 10 push ups (scaled version or not) will get challenging fast! Do not go to failure on any sets of these, stop 2-3 reps before you would fail. Keep your rest time quick when breaking these up, you will only need a few seconds to regain the strength to get 1-2 more.
• 15 air squats should be able to be done unbroken, your pace will change as the time progresses, but keep moving!
• Transition time between movements should be very minimal.
• Just like any CrossFit workout all movements are scalable based on your skill, fitness, and comfort level. Your coach will take care of you to make sure you get the same stimulus in a safe and effective manner.

Lets get psyched for this weeks programming! Coming up we have these two fun benchmark workouts along with some heavy lifting and a classic chipper to finish off the week. Bring your ‘A’ game to class people, lets get some PRs!