“Lt. Brad Clark”
CrossFit Tidewater Hero WOD
- 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
Use a single dumbbell throughout. For the dumbbell clean-and-press, the athlete must alternate arms after each rep. Complete 10 total repetitions per round; 5 per arm. A push press or strict press is allowed (a jerk is not). For the weighted lunges, hold the dumbbell in any racked position (front, back, or over one shoulder). Complete 18 total repetitions per round; 9 per leg.
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.
We 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.