Dream Crusher
Workout Details
For Time:
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 53/35 lbs (24/16 kg)
↳ 53/35 lbs (24/16 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
Time Cap: 10 minutes
Coaching Tips
Strategy
- 1Maintain a steady pace and avoid going too hard during the early rounds to save energy for later.
- 2Break down the movements into manageable sets, especially for Pull-Ups and Handstand Push-Ups, to avoid fatigue.
- 3Focus on technique over speed; maintain good form in lifts to prevent injury.
- 4Utilize transitions efficiently to save time—set equipment up close to minimize movement between stations.
- 5Think about resting at the top of the Pull-Up or during the overhead movements to manage fatigue.
Safety Considerations
Technical Focus
Ensure proper back and shoulder positioning during overhead movements.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Moderate pace to increase heart rate.)
Mobility:
- 5 each side Shoulder Stretch(Focus on stretching shoulders and chest.)
- 5 each leg Hip Flexor Stretch(Open up the hips for better squatting.)
- 5 each leg Dynamic Quad Stretch(Prepare quads for heavy legs work.)
Activation:
2 rounds- 5 Empty Bar Thruster(Lightweight to practice movement.)
- 10 Kettlebell Swing(Focus on hinge and hip drive.)
- 10-15 seconds Pull-Up Hold(Engaged shoulders and grip for Pull-Ups.)
Scaling Options
Intermediate
Reduce weight and volume appropriately.
- 1
thrusters
Weight: 110/75 lbs (50/34 kg)
- 2
power snatches
Weight: 110/75 lbs (50/34 kg)
- 3
power cleans
Weight: 110/75 lbs (50/34 kg)
- 4
pull ups
Banded Pull-Ups
- 5
american kettlebell swings
Weight: 40/26 lbs (18/12 kg)
- 6
handstand push ups
Pike Push-Ups
Scaled
Focus on bodyweight and lighter weights for all movements.
- 1
thrusters
Empty Barbell Thrusters
Weight: 75/55 lbs (34/25 kg)
- 2
power snatches
Dumbbell Snatch
Weight: 75/55 lbs (34/25 kg)
- 3
power cleans
Dumbbell Clean
Weight: 75/55 lbs (34/25 kg)
- 4
pull ups
Ring Rows
- 5
american kettlebell swings
Kettlebell Swings with lighter weight
Weight: 26/18 lbs (12/8 kg)
- 6
handstand push ups
DB Press