In this video, I decided to see if using Jacob Heppner's tip, strategies and pacing would work for an average Crossfit goer or if it would only help Elite Crossfit athletes. I've been watching Jacob's youtube video's for quite a while now and really enjoy them. During the Crossfit Open 2019 I used advice from Jacob and other athlete's. The tips and tricks have always helped me. Recently I have been preparing for the Crossfit Open in October and decided to do the Wodapalooza online qualifiers. My thinking behind this is it'll get me out of my comfort zone and I'll be forced to do workout's I might have avoided otherwise.
More programming can be found on www.resolutefitnesschallenge.com
The workout in this video is;
Workout Description:
Every 4:00 - 3 Rounds of:
12x Deadlift
9x Hang Power Cleans
6x Shoulder To Overhead
Round 1: 95#
Round 2: 135#
Round 3: 155#
Round 4: 185#
Round 5: 205#
If you fail to complete the rounds in the 4 minutes then your workout is done.
Official guidelines can be found on
FLOW
Prior to the start of the clock, the athlete will load their barbell to the first prescribed weight.
At the start of the ascending clock, the athlete may begin their first set of three rounds of "DT.” Each round must feature the athlete performing 12 deadlifts, 9 hang power cleans, and 6 shoulder to overhead. After the athlete’s first 3 full rounds of "DT" are completed, if prior to 4:00, the athlete may load to the next weight immediately, and begin their next set of three rounds.
Please note, the athlete may change the weight, or may have someone else load the next weight onto the bar. Clips must be on the barbell at all times.
Also note, the athlete does not have to wait for the next 4:00 to begin their next 3 rounds of "DT” at the increased weight; they may immediately begin at the next weight upon completion of the previous.
The athlete will continue in this format until they cannot complete the 3 rounds of "DT" at a specific weight by the time-cap.
If the athlete successfully finishes four full sets each featuring three rounds, they will move on to the final bar (205, 145lb,) where they will perform 'As Many Rounds As Possible' of "DT" with the remaining time until 20:00.
EQUIPMENT
Barbell, Plates, Clips
If performing in kilograms: 55lb = 25kg | 65lb = 30kg | 75lb = 34kg | 95lb = 43kg | 80lb = 36kg | 105lb = 48kg | 115lb = 52kg | 130lb = 59kg | 135 lb = 61kg | 145 lb = 66kg | 155 lb = 70kg | 185 lb = 84kg | 205 lb = 93kg
MOVEMENT STANDARDS
Deadlift
This is a conventional deadlift. Sumo deadlift or hands inside the knees are not permitted.
Each rep begins with the barbell on the floor, and then will be lifted until the athlete’s hips and knees reach full extension, and their shoulders behind the bar. Bouncing of the deadlift is not allowed.
All men performing the prescribed version can only use a standard 45lb/20kg bar.
Hang Power Clean
Bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip. Bar must be received in the front rack position in one motion from the hang position and may not be lowered below the knees.
Full extension of the hips and knees must be achieved with the bar in the front rack position for the rep to count. Reps can be unbroken or partitioned as needed.
All men performing the prescribed version can only use a standard 45lb/20kg bar.
Shoulder To Overhead
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips, and knees are fully extended, and the bar finishes directly over the body with the feet under the athlete’s center of mass.
All men performing the prescribed version can only use a standard 45lb/20kg bar.
#Wodapalooza #Crossfit #CrossfitGames
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