Del workout

Del Crossfit Workout

Overview of the Del Workout

The Del workout is a CrossFit workout named after Delaney Brown, a young girl who passed away from leukemia in 2013. This workout was created in her honor and is often done as a fundraiser for pediatric cancer research. The Del workout involves a combination of cardio and weightlifting exercises, making it a challenging workout that tests both endurance and strength.

Del Workout: Workout Description

  • 400-meter run
  • 25 burpees
  • 25 kettlebell swings (24/16 kg)
  • 25 box jumps (24/20 in)
  • 25 dumbbell thrusters (50/35 lb)
  • 400-meter run

The workout is timed, and the goal is to complete all the movements as quickly as possible. The recommended weights for the kettlebell swings and dumbbell thrusters are 24/16 kg and 50/35 lb, respectively.

Del Workout: Workout Variations/Scaling Options

  • Reducing the weight of the kettlebell and dumbbell
  • Reducing the height of the box jump
  • Reducing the number of repetitions for each movement
  • Substituting the run with a row or bike

It’s important to choose a scaling option that still provides a challenge but allows for proper form and technique.

Del Workout: Tips and Strategies

  • Start with a steady pace on the first 400-meter run to conserve energy for the rest of the workout.
  • Break up the burpees and kettlebell swings into manageable sets, taking short breaks in between.
  • Use a step-up technique for the box jumps to conserve energy.
  • Break up the dumbbell thrusters into smaller sets, focusing on proper form and technique.
  • Take short breaks in between movements to catch your breath and refocus.

It’s also important to warm up properly before starting the workout and cool down afterward to prevent injury.

Del Workout: Athlete Performance

The average time to complete the Del workout varies depending on the athlete’s level of fitness. Here are some average times for different levels:

  • Beginner: 25-30 minutes
  • Intermediate: 20-25 minutes
  • Advanced: 15-20 minutes


The Del workout is a challenging CrossFit workout that tests both endurance and strength. By following the recommended weights and scaling options, pacing yourself, and using proper form and technique, anyone can complete this workout. Whether you’re doing it as a fundraiser for pediatric cancer research or as a personal challenge, the Del workout is a great way to push yourself to your limits and improve your fitness.