Turn2CrossFit – CrossFit
Warm-up
300m run or 400m row
achilles stretch on rig
Iron cross
thread the needle
10m lateral lunge
*3 rounds of*
5 burpees
10 DL or alt. DB clean and press
15 DU’s
“Lt. Brad Clark” (Time)
For Time
Buy-In: 95 Double-Unders
6 Rounds of:
10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) (alternating)
11 Burpees
18 Weighted Lunges (50/35 lb) (alternating)
Cash-Out: 95 Double-Unders
This workout is dedicated to Lt. Brad Clark, Hanover County Fire and EMS (VA), who made the ultimate sacrifice in the line of duty on Oct. 10, 2019, when he was struck by a vehicle on I-295 while attending to an unrelated motor vehicle accident.
Just prior to being struck, Lt. Clark was able to shout a warning to his crew, who were then able to dodge the worst of the wreck.
WODwell first saw this workout when it was posted by CrossFit Tidewater @crossfittidewater (Chesapeake, Virgina, USA) on October 15, 2019, and we received a submission by the creator, Brian Campbell, shortly thereafter.
In an email with WODwell, Campbell (who is also a Virginia firefighter and Level 1 Coach), told us that he created this workout mainly for the members of his firehouse, many of whom were friends with Lt. Clark.
Campbell also wanted to add additional weight to the #moveover campaign launched by the Virginia Legislature in Lt. Clark’s honor. This campaign designated the month of June as “move over awareness” month in VA, prompting driver’s to slow down and give adequate space to emergency workers on roads and highways.
For the rep scheme and movements, Campbell notes “the cash in cash out idea came to me because he was killed on interstate I295 so doing two sets of 95 double unders. 6rounds because Lt Clark was responding from company 6. And 10/11/18 rep scheme is the anniversary of his death.”
He also wrote that the workout specifically calls for dumbbells because barbells are not nearly as common in firehouse weight rooms as dumbbells.
Partner Workout! (AMRAP – Reps)
21 Minute Running Clock…
100 Cal Row (share reps)
then
10 rounds (I go, you go):
30 Double Unders
6 Deadlifts 225/155
then
max reps in remaining time of..
15 Synchro bar facing burpees
15 Deadlifts 225/155 (share reps)
*repeat the burpees and deadlifts for as many reps as possible.
Rx+= 275/195