Daniel
Description
A ruck take on the classic hero WOD Daniel: high pulls, three ruck runs, and two rounds of thrusters.
This workout is a ruck variation of the CrossFit hero WOD "Daniel," done in memory of U.S. Army Sgt. 1st Class Daniel Crabtree, killed in Al Kut, Iraq.
Workout
Warm-up
5 min- 5-minute easy walk plus a few light presses and hip hinges before loading up.
For Time
- 50 Ruck High Pulls
- 400m Ruck Run
- 21 Ruck Thrusters
- 400m Ruck Run
- 21 Ruck Thrusters
- 400m Ruck Run
- 50 Ruck High Pulls
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
Ruck High Pull
- Stand holding the ruck with both hands in front of your thighs.
- Pull the ruck straight up along your body, leading with your elbows, until it reaches chest height.
- Lower back down with control to the start position and repeat.
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.