Turn2CrossFit – CrossFit
8 Minute Warmup for Squat Clean
Spend this time building to a challenging weight or the RX weight for the squat clean.
Warm-up
300m row 25-28 spm
couch stretch
pigeon stretch
achilles stretch
*2 rounds of*
150m row 29-33 spm
15 DU’s
5 air squats
The Dean (Time)
8 Rounds for time:
11 Single DB Box Step-up (50/35)
22 Unbroken Double Unders
2 Rope Climbs
1 Squat Clean 225/155
Cash-Out: 2,019m Row
(35 Minute Time Cap)
This Hero workout is dedicated to Firefighter Dean Hale, Murrietta Fire & Rescue, CA, who passed away on November 22, 2019, after a long battle with job-related cancer.
We first found this workout posted by Beard Boys Programming @beardboysprogramming and after some research, learned that “the Dean” was designed by Coaches Stephen Zeeb and Justin Clark of Turn2Crossfit, @turn_2_crossfit (Murietta, CA, USA).
In an email with WODwell, Stephen told us that Dean’s daughter, Brittany was an original employee when Stephen opened a brewery, and after her working there for many years, she became akin to family for Stephen. After hearing of Dean’s passing, Stephen asked Brittany if Turn2Crossfit could honor her father, who was somewhat of a local legend. With her enthusiastic permission, “The Dean” became a reality and Turn2Crossfit hosted a drop-in fundraiser of the workout.
According to Stephen:
“8 Rounds = Diagnosed in 2008
11 Step-ups = November moth of passing – Represents Wyatt stepping up as the man of the house
22 Unbroken DU = 22nd day of the month when he passed – The unbreakable bond between a father and his twin daughters
2 Rope Climbs = The 2 times he climbed out of cancers hold
1 Squat Clean = The weight you would pick up and place on your shoulders for Audrey (his wife) (the debate here came down to class sizes- we needed a heavy lift but manageable with drop-ins for instruction/room in class)
2,019m Row = Year of passing”