A. 5 Rounds For Time of Running, Deadlifts, Hang Power Cleans, and Push Jerks
5 Rounds for Time:
– Run 200 meters
– 12 Deadlifts
– 9 Hang Power Cleans
– 6 Push Jerks
# "Assault on DT"
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 135/95
## GENERAL
* Completing a mash-up of the hero workout “DT”
* The barbell is a little lighter than normal “DT” and the barbell is broken up with 200 meter runs
* The lighter weight and runs built in means we’re looking to cycle the barbell for large sets
## BARBELL
* Choose you barbell weight on “DT” based off the hang power clean or push jerks
* Should be able to complete the hang power cleans in 1-2 sets and the push jerks unbroken
## RUN
* If unable to run, complete one of the following:
* 250 Meter Row
* 20/14 Calorie Schwinn Bike
* 14/10 Calorie Assault Bike, Echo Bike, or Bike Erg
## LOGISTICS
* The workout is named “Assault on DT” because this CompTrain workout will be programmed today in the Spectator workout area at the CrossFit Games on Assault Air Runners
* If you or your athletes are in Madison, come give it a try!
## KILOS
* Barbell: 61/43
## DAILY VIDEO
[Click Here](https://youtu.be/UyGcwgd5ZHk)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Run Warmup
200 Meter Run
## 30 Seconds
Inchworms [Click Here](https://youtu.be/Et0WRT6Q3sA)
Hollow Hold
Push-up Shoulder Taps [Click Here](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Glute Bridges
Down Dog [Click Here](https://www.youtube.com/watch?v=pASLkvDHyxE)
Left Leg Glute Bridges
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Right Leg Glute Bridges
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY (12:00 – 13:00)
## Child’s Pose: 30 Seconds
[Click Here](https://www.youtube.com/watch?v=QDlMqGeKFNw)
## Front Rack Stretch: 30 Seconds
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
# TEACHING (13:00 – 25:00)
## DEADLIFTS
### Upper Body
Our focus on all three barbell movements today is the upper body. In the deadlift, we're looking for arms long and tight to the body. Athletes can aim to shrug down and squeeze the arms against the ribs. Going wider with the grip and squeezing the shoulder blades back only makes it more difficult to get the bar to the ground and lock it out when standing. Think:
* Narrow grip
* Shrug down
* Arms tight
### Movement Prep
Establish Upper Body Position
10 Deadlifts
## HANG POWER CLEANS
### Upper Body
Unlike the deadlifts, we want the arms a little shorter and some extension through the upper body because the bar is now being jumped up to the shoulders. To do this athletes can:
* Widen the grip slightly
* Maintain shoulder blades together
### Movement Prep
Establish Upper Body Position
3 High Hang Power Cleans
3 Hang Power Cleans
## PUSH JERKS
### Upper Body
The upper body position we're looking for on the push jerks is a proud chest with elbows up and belly tight. Pushing the chest up creates a good platform for the bar to rest on. It also sets the shoulders in a better position to receive the weight overhead. When we miss the proud chest position, we have to press the bar a further distance from a less stable position. Here we're thinking:
* Big chest
* Elbows up
* Belly Tight
### Movement Prep
Establish Upper Body Position
3 Push Press
3 Push Jerks
# PRACTICE ROUNDS (25:00 – 35:00)
## 1 Round
100 Meter Run
5 Deadlifts
4 Hang Power Cleans
3 Push Jerks
*Build to Workout Weight *
## 1 Round
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* It’s all about consistency across the 5 rounds today
* Find a pace from the first round that you see yourself holding in rounds 3 and 4
* Use strategic breaks on the barbell to help you go bigger on each movement, especially on the hang power cleans and push jerks
* Just like with normal “DT”, this means breaking with 1 rep to go on the deadlifts and cleans to ensure you can maintain large sets without having to do any extra reps
## DEADLIFTS
* This is the easier movement of the three, and also the easiest to break up
* Shoot for 2-3 Sets
* 2 Sets: 11-1
* 3 Sets: 6-5-1
## HANG POWER CLEANS
* Shoot for 2-3 sets on the hang power cleans as well
* Less breaks means less extra deadlifts you have to perform
* 2 Sets: 8-1
* 3 Sets: 5-3-1
## PUSH JERKS
* Once the bar is on the shoulders, try to hold on for all 6 reps
* Having to break means having to perform extra power clean reps that don't count towards the score
* 1 Set: 6
## RUN
* Run at a pace that you can replicate your plan on the barbell for all five rounds