DT: The Three-Power CrossFit Workout

‘DT’ is a classic CrossFit hero workout, designed to honour fallen soldiers. It packs a punch with deadlifts, hang power cleans, and push jerks. The beauty of DT: The Three-Power CrossFit Workout is in its simplicity. It’s easy to understand yet challenging to execute.

This workout consists of 5 rounds of 12 deadlifts, 9 hang power cleans, and 6 push jerks. Named after USAF SSgt Timothy P. Davis, DT is known to challenge even the most experienced CrossFitters.

Breaking Down The Deadlift

What is a Deadlift?

The deadlift is a full-body strength exercise. It targets your lower back, hamstrings, quads, and glutes. Simultaneously, it works your core and upper body.

The movement starts with you standing over a loaded barbell. From there, you bend at the hips and knees to grip the bar. Then, you lift it off the ground until you’re standing straight, holding the bar at your hips.

Performing the Deadlift in DT

In DT, you’ll begin each round with 12 deadlifts. Proper form is crucial to prevent injury. Stand with your feet hip-width apart, gripping the bar with an overhand or mixed grip.

Keep your back straight and your chest up. Drive through your heels to lift the bar. Squeeze your glutes as you straighten your legs and lift your chest. Return the bar to the ground in a controlled manner to complete the rep.

This video link offers valuable insights into the subject matter. How To Perfect Your Deadlift | Form Check | Men’s Health – YouTube

DT: The Three-Power CrossFit Workout

Understanding the Hang Power Clean

The Basics of the Hang Power Clean

The hang power clean is an Olympic lift variation. It develops explosive power, speed, and coordination. It works your posterior chain, upper back, shoulders, and arms.

This movement starts with you standing, holding a barbell at your hips. You dip slightly, then explosively extend your hips to propel the bar upwards. You catch the bar on your shoulders, dropping into a partial squat to absorb the momentum.

How to Execute the Hang Power Clean in DT

In DT, the hang power clean follows the deadlift. With the bar at your hips after the last deadlift, bend your knees and hips slightly.

Quickly extend your hips and pull the bar upwards. Quickly pull your body under the bar and catch it on your shoulders. Stand up straight to complete the rep. You’ll do 9 of these before moving on to the push jerk.

For a comprehensive analysis, I recommend watching this video. The Hang Power Clean – YouTube

The Power of the Push Jerk

Understanding the Push Jerk

The push jerk is another Olympic lift variation. It demands a mix of power, agility, and balance. The push jerk targets your shoulders, arms, and legs while engaging your core.

Starting with the barbell at your shoulders, you dip your knees slightly. Then, you drive upwards, propelling the bar overhead. At the same time, you split your legs into a lunge position, absorbing the force.

Performing the Push Jerk in DT

To perform the push jerk in DT, start with the bar on your shoulders after the last hang power clean. Dip your knees slightly, then explosively extend your legs and hips.

Simultaneously press the bar overhead. Quickly drop under the bar, splitting your feet into a lunge position. Stand straight, bringing your feet together, with the bar still overhead to complete the rep. You’ll do 6 push jerks to finish the round.

Click here to watch a video that provides a step-by-step guide. How to PUSH JERK: How to perform the Push Jerk – exercise demonstration with proper technique – YouTube

Concluding Thoughts

DT: The Three-Power CrossFit Workout is a challenging but rewarding workout. It pushes your physical limits, tests your mental grit, and builds functional strength and power. And though it can seem intimidating, remember, it’s you against the workout, not anyone else. Take it at your own pace and focus on form over speed. With dedication and effort, you’ll conquer DT in no time.

For a thorough understanding of Cross Fitness Workouts, check out our comprehensive guides. Cross Fitness Archives – Aussie Fitness Centre