Danman
- 1 day ago
- 3 min read
For Time: Finished in 1:54:33
Buy-In: 2,000 meter Run
Directly into, 6 Rounds of:
30 Dumbbell Floor Presses (2x20 kg)
21 Dumbbell Deadlifts (2x20 kg)
33 Down Ups
Cash-Out: 2,000 meter Run
Wear a Weight Vest (9/6 kg) - I wore my 20#
With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). Athlete will start with the buy-in of 2,000 meter Run. Then, complete 6 rounds of 30 Floor Presses, 21 Deadlifts, and 33 Up-Downs. To complete the workout, perform the cash-out of 2,000 meter Run.
Score is time on the clock when the cash-out is completed.
Movement Standards
Floor Press: This is a variation of the standard Bench Press wherein athlete will lay on the ground instead of a bench.
Down Up: This is a variation of the standard Burpee without the jump and clap at the end of the movement with focus on full hip extension.
****************************************************************
Okay - this was quite a workout! I knew it would take me a long time just because of those floor presses at 45# so I was prepared for that but man, my arms!! LOL!
So I wore my 20# vest as I always do -
My first run was - 16:37 I walked when I needed to but really this run felt great
First round - 10:55
Second round - 12:13
Third round - 14:52
8:00 rest
Fourth round - 10:43
Fifth round - 14:11 (10 floor press at 45# - 9 with 95# Barbell - the rest with 25# dumbbells)
Sixth round - 9:23 - (With 25# dumbbells for floor press)
Second run - 17:39
So there just came a point where I had a hard time getting the 45#'s even in position for the floor press, especially with my left arm. It just was like - Nope! So I tried the barbell and 95# never felt so heavy. I failed my 10th rep and just decided to use 25# dumbbells. That worked great. I still had to break them up though. My triceps were just gone. I used the 45#'s for all the deadlifts though and did those all unbroken.
Burpees I ended up stepping back and up which was slow but it kept my heart rate down and I was just trying as hard as I could to keep my arms relaxed. So grateful to honor this man today. My 333rd Hero WOD on Easter!
****************************************************************
Background: This workout is dedicated to Police Officer Andreas Danman, 33-year-old born in Helsingborg, Sweden, who was killed on June 30, 2021, while on duty. He and a colleague drove around Biskopsgården, Gothenburg in police mopeds used in the local area. When the shots fell, Andreas was talking to some residents.
Danman was a veteran who had served at the 71st Infantry Battalion, 712th Company with deployments to Mali.
The workout was designed by Coach Henrik Shengor @henrikshengor of CrossFit Fabriken @crossfitfabriken (Malmö, Sweden). He works at the 71st Infantry Battalion, 712th Company where Danman previously worked before starting his police school studies.
The WOD represents his favourite movements and is an expression of his work ethics. 2,000 meter Run in gear is a yearly test at the regiment which he was good at, so the workout starts & ends with that. His favorite exercise was Bench Press so we added the Floor Press, the Deadlift is a staple movement at the regiment and the Up-Downs (Burpees without jump) just represent the dirty grind we go through in training or at deployments. There is no alternative weight since it is a Hero WOD and there is no distinction between male & female in those. – Coach Henrik Shengor
The rep scheme signifies:
– 6 rounds for the month of June when Police Officer Danman was killed
– 30 Floor Presses for the day
– 21 Deadlifts for the year
– 33 Up Downs for his age when he passed.
Comments