The CrossFit DT can be a difficult workout to master as it will test your full body strength and speed endurance. Having a time below five minutes on this CrossFit workout is considered an elite time. There are a total of 27 reps per round of DT which gives you just about two seconds per rep to complete this workout in under five minutes. To achieve this level of speed and strength is an incredible achievement. If you would like to start with something a bit easier, check out our page on other CrossFit WOD.
The DT WOD
|
5 Rounds For Time |
Men’s Weight |
Women’s Weight |
|
12 Deadlifts |
155 lbs |
105 lbs |
|
9 Hang Power Cleans |
155 lbs |
105 lbs |
|
6 Push Jerks |
155 lbs |
105 lbs |
CrossFit DT Variations
Heavy DT
The heavy DT CrossFit workout came to the CrossFit Games in 2015 after winning a Twitter vote against the Double DT. This variation of the DT increases the weight by 50 pounds to a total of 205 on the bar. The weight increase for this WOD makes the workout so much more difficult, that even the super-elite CrossFit athletes struggle with completion.
|
5 Rounds For Time |
Men’s Weight |
Women’s Weight |
|
12 Deadlifts |
205 lbs | 145 lbs |
|
9 Hang Power Cleans |
205 lbs |
145 lbs |
| 6 Push Jerks | 205 lbs |
145 lbs |
Double DT
The double DT is exactly what it sounds like, double the rounds of the original DT workout. This variation of the DT pushes the idea of strength and endurance to the next level. Most intermediate and advanced CrossFit athletes struggle with the DT workout, so you can imagine how difficult the double DT is. The double DT made its way to the CrossFit games in 2016.
|
10 Rounds For Time |
Men’s Weight | Women’s Weight |
|
12 Deadlifts |
155 lbs |
105 lbs |
|
9 Hang Power Cleans |
155 lbs |
105 lbs |
| 6 Push Jerks | 155 lbs |
105 lbs |
Tips to Improve Your DT CrossFit WOD Time
-
Grip
It is important to have the right grip when doing each exercise to reduce having early fatigue in your workout. Learning the hook grip is an essential part in the transition from the hang power cleans into the push jerk.
-
Transitions
As you watch Annie Thorisdottir go through each round of the DT workout, you will notice that she is switching to the appropriate grip for the next exercise before she begins the movement. This can be a helpful tip if you are trying to shave off a few extra seconds from your time.
-
Weight Adjustment
If you are struggling to complete the CrossFit DT workout with the specified weight, take off some pounds until you can complete all rounds within ten minutes. From there continue working on improving your time with that lighter weight. Once you get a couple minutes faster, add 5-10 pounds and work your way down from your new time.
About this CrossFit Hero WOD
US Air Force Staff Sgt. Timothy P. Davis was killed in 2009 while serving the country in Afghanistan. Shortly after, the official crossfit.com website posted a Hero WOD to honor Sgt. Davis. Today this workout and variations of it have made their way into the CrossFit Games.
