CrossFit Arm Workouts for Upper Body Strength and Muscle (Scaled and Beginner Options Included)

HERO WOD DT

  • 5 Rounds For Time
  • 12 Deadlifts (155/105 lb)
  • 9 Hang Power Cleans (155/105 lb)
  • 6 Push Jerks (155/105 lb)

Complete 5 rounds of the work in the order written.

Score is the time it takes you to complete 5 rounds.

Good Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes

Movement Standards

Hang Power Clean: This variation of The Clean starts with the barbell in the “hang” position (anywhere above the knee). The landing position is a quarter or a half squat rather than a full-depth, below-parallel squat (like in a Squat Clean). Like any version of The Clean, you must reach full hip/knee extension at the top before you lower the bar back down to the starting position—which in this case is the “hang” position.

Push Jerk: In this variation of The Jerk, you’ll receive the bar in a partial squat. Like any version of The Jerk, you must reach full hip/knee extension at the top before you lower the bar back down to the starting position—which in this case is the “front rack” position.

Scaling Options

The volume in this workout isn’t supremely high (there are only 135 total repetitions) so the place to scale “DT” is (1) the load, and/or (2) the movement(s). Keep the same number of rounds and reps, but lessen the load of the barbell or lower the skill level of the movement(s) so you can perform these movements with virtuosity.

Beginner A
12 Deadlifts (75/55 lb)
9 Hang Power Cleans (75/55 lb)
6 Push Jerks (75/55 lb)

Beginner B
12 Deadlifts (45/35 lb)
Muscle Cleans (45/35 lb)
Strict Shoulder Presses (45/35 lb)

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