CrossFit Ballwin – CrossFit

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SSgt Timothy Davis

Warm-up

General Warm-Up (2 Rds)

Row 500 Light

10 T-Twist/Scorpions

5 Inch Worms

10 Sampson Lunges

30 ft Crab Walk

30 ft Bear Crawl

Metcon

Specific Warm-Up:

-Review each movement with PVC, then barbell

-Take 10-12 minutes to build up to proper weight

Baseline Strategy:

1) Don’t come screaming out of the gate, you won’t last. The weight for this workout is not intended to be light or able to go unbroken for the whole round. Here’s are two great example strategies for moderate to heavy weight.

*** 6 Deadlifts – 5 Deadlifts – 1 Deadlift + 4 Hang Power Cleans – 4 Hang Power Cleans – 1 Hang Power Clean + 6 Push Jerks

***11 Deadlifts – 1 Deadlift + 8 Hang Power Cleans – 1 Hang Power Clean + 6 Push Jerks

2) Keep rest short but consistent. If you’re breaking it up in your true ability, keep the rest no longer than 8 seconds

3) Finally, don’t be afraid to used a belt to have a little extra brace. Not too tight, but not too loose.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here