Overview of Dallas 5 Workout
The Dallas 5 workout is a tribute to five Dallas police officers who lost their lives in the line of duty in 2016. The workout was created by CrossFit Deep, a gym in Dallas, Texas, to honor the fallen officers. The workout involves five rounds of exercises, with each round representing one of the officers. The movements are meant to be challenging and intense, reflecting the bravery and sacrifice of the officers. The workout has been used in various CrossFit competitions and events, including the CrossFit Games.
Dallas 5 Workout: Workout Description
The Dallas 5 workout consists of five rounds of the following exercises, with no rest between rounds:
- 200-meter run
- 15 burpees
- 20 kettlebell swings (53/35 lb)
- 15 box jumps (24/20 in)
- 25-meter bear crawl
The workout is timed, and the goal is to complete all five rounds as quickly as possible. The recommended weights for the kettlebell swings and box jumps are 53/35 lb and 24/20 in, respectively. The bear crawl is 25 meters long.
Dallas 5 Workout: Workout Variations/Scaling Options
The Dallas 5 workout is a challenging workout that requires a high level of fitness. However, there are several scaling options available for those who need them. Here are some common scaling options:
- Reduce the weight of the kettlebell and/or the height of the box jump.
- Reduce the number of repetitions for each exercise.
- Substitute the bear crawl with a different exercise, such as lunges or crab walks.
It’s important to choose a scaling option that still challenges you but allows you to complete the workout safely and with good form.
Tips and Strategies for Dallas 5 Workout
Here are some tips and strategies for completing the Dallas 5 workout:
- Pace yourself: The workout is intense, so it’s important to pace yourself and not go all out in the first round.
- Focus on form: Good form is essential for completing the workout safely and efficiently. Make sure you’re using proper technique for each exercise.
- Break up the burpees: The burpees can be particularly challenging, so consider breaking them up into smaller sets to conserve energy.
- Use the bear crawl to recover: The bear crawl is a slower exercise that can be used to recover between the more intense exercises.
Athlete Performance
The Dallas 5 workout is a challenging workout that requires a high level of fitness. Here are some average times for different levels of athletes:
- Beginner: 45-60 minutes
- Intermediate: 35-45 minutes
- Advanced: 25-35 minutes
Conclusion
The Dallas 5 workout is a challenging and intense workout that honors the sacrifice of five Dallas police officers. While it’s a difficult workout, there are scaling options available for those who need them. By pacing yourself, focusing on form, and using the bear crawl to recover, you can complete the workout safely and efficiently.