CrossFit DT: How to do it

CrossFit DT WOD (workout of the day) is a CrossFit “Hero” WOD. Greg Glassman, the founder of CrossFit, created the hero workout in 2004. He wanted to create a workout in order to honor those who lost their lives while serving the country. In addition to the hero workout, CrossFit specifically pays tribute to those who have fallen by naming workouts after them. “DT” honors USAF Staff Sergeant Timothy P. Davis, who died on February 20 2009 after his vehicle hit (IED) near Oruzgan, Afghanistan. 

CrossFit DT WOD

DT is 5 Rounds For Time of:

  • DEADLIFT:                      12 Reps – 155 | 105 lb 
  • HANG POWER CLEAN:   9 Reps – 155 | 105 lb
  • PUSH JERKS:                  6 Reps – 155 | 105 lb

Good score for a DT workout?

  • Beginner: 15 to 19 min.
  • Intermediate: 10 to 14 min.
  • Advanced: 6 to 9 min.
  • Pro: 5 min.

Assault on CrossFit DT

Warm upMobilityMovement PrepMetcon
200 Meter RunChild’s Pose: 30 SecondsDeadlift5 Rounds:
30 SecondsFront Rack Stretch: 30 SecondsEstablish Upper 200 Meter Run
Inchworms BodyPosition12 Deadlifts
Hollow Hold 10 Deadlifts9 Hang Power Cleans
Push-up Shoulder Taps Hang Power Clean6 Push Jerks

Like many other CrossFit workouts, DT doesn’t seem to be that challenging but it’s also not a walk in the park. To successfully complete this benchmark WOD, you must be strong, efficient, and ready to feel discomfort. Most sets should be completed unbroken. This will put stress on your hands and grip in a positive way. 

With a 155 lb barbell (105 lb for women), all three movements are performed in a circuit with a single barbell and repeated five times. The time is your score, the quicker you complete all five rounds, the higher your score.


Tips and Strategy for DT workout

Moving from deadlifts to hang power cleans to push jerks without putting the weight down is the most effective technique to complete DT. If you take a break in between exercises, you’ll need to do more repetitions to return the barbell to the racked position.

The ideal time to rest is at the end of a round. Take a break during the deadlifts or hang power cleans if you’re going to stop in the middle of a round.

Warm up

There are lots of ways to get fit, from walking to running, yoga to Pilates, and Zumba to CrossFit. Whatever method you choose, remember to warm up before exercising. Warm up is a great way to prepare yourself for exercise. If you don’t warm up properly, you could end up injuring yourself. Warming up helps to increase blood flow throughout your body, increases muscle flexibility, and reduces the chances of injury. 

Stretch out

warm up exercises

You should do some dynamic stretching before any workout. Dynamic stretches involve moving around while holding positions. These types of stretches help to improve flexibility and range of motion. Stretching after a workout is not necessary, but if you have time, it’s best to stretch out sore muscles.


  1. For Time: 8 min:57 sec Scaled
    I did everything with 2 KB (15 kg each kb) (home wod)
    completed 5 rounds in 8.57 , I took my time ´cause I´m not training a lot but better to do something than nothing

  2. I did this back in January. I lost a strength from being with this workout group. I couldn’t pick up 155. I scaled back to 135. It was tough but I did it. I will come back to it when I’m stronger

  3. male|44 yrs
    I tried DT for the first time today..scaled with 50kg, determined to finish the workout. This was a killer on that normal? Technique I’m sure plays it’s part…final round I managed unbroken, but def will stay with reduced weight for a while yet.

  4. For Time: 8 min:57 sec Scaled
    I did everything with 2 KB (15 kg each kb) (home wod)
    completed 5 rounds in 8.57 , I took my time ´cause I´m not training a lot but better to do something than nothing


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