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2016 Event 4, Workout 1: "DT Ladder"

  • CrossFit Queens 25-50 31st Street Astoria, NY, 11102 United States (map)

Rx & SCALED DIVISIONS

5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

The load increases each round as follows --
Men: 135, 155, 175, 195, 205  lbs
Women: 95, 105, 115, 125, 145 lbs
Scaled Men: 95, 105, 115, 125, 145 lbs
Scaled Women: 65, 75, 85, 95, 105 lbs

Athletes are responsible for loading their own weights between rounds.

Time Cap: 12 Minutes.

MOVEMENT STANDARDS

View Standards Video >>

Deadlift
Both sides of the barbell must be touching the ground to begin each rep.  The athlete must reach full knee and hip extension, and the athlete's shoulders must be behind the bar at the top of each rep.

Hang Power Clean
Each rep begins with the bar in the hang position between hips and knees.  The athlete must pause in the hang position prior to completing their first hang power clean each round -- they may not take the bar from the floor to the front rack without pausing.  The athlete must clean the bar to the front rack.  Each rep must end with full knee and hip extension, and elbows in front of the bar. Squat cleans, power cleans, and muscle cleans will all be permitted as long as the athlete begins in the hang, and finished completely standing up with elbows in front of the bar.

Push Jerk
Each rep begins with the barbell in the front rack, and ends with the barbell overhead, full knee, hip, and elbow extension, and the barbell over the middle of the athlete's feet.  Push jerks, split jerks, push presses, and strict presses will all be permitted.