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by John Kim

“Dream Crusher”

CrossFit Asperitas Benchmark WOD

9.5K 190
  • For Time
  • 6 Thrusters (135/95 lb)
  • 9 Power Snatches (135/95 lb)
  • 12 Power Cleans (135/95 lb)
  • 15 Pull-Ups
  • 18 American Kettlebell Swings (53/35 lb)
  • 21 Handstand Push-Ups
  • 18 American Kettlebell Swings (53/35 lb)
  • 15 Pull-Ups
  • 12 Power Cleans (135/95 lb)
  • 9 Power Snatch (135/95 lb)
  • 6 Thrusters (135/95 lb)
  • Time Cap: 10 minutes

On a 10-minute cock, perform the exercises in the order written.

Score is the time it takes to complete the work (ending with the second set of 6 Thrusters). If athlete does not finish the workout before the 10-minute clock expires, then score is the total number of repetitions completed before the clock runs out.

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namesake photo

Background: “Dream Crusher” is a benchmark WOD designed by Coach John Kim, a competitive master’s athlete and owner of CrossFit Asperitas (Myrtle Beach, SC) to help athletes prepare for The CrossFit Open.

The workout was first posted on the CrossFit Asperitas website as their workout of the day for May 31, 2016.

Intended Stimulus: “It was designed to have a really tight time cap… to make you pay attention to the clock, like in the Open. It has a moderate to heavy barbell load with fairly low reps to really start the muscle fatigue process, then while your heart rate is shooting up, you go into high reps of gymnastics movements. Then finish with the same barbell trio to really test your power under duress. The time cap is what really makes this special. Many regional caliber athletes could crush this WOD, but the average CrossFitter would be hard pressed to finish in under 10 minutes.”

Tips & Strategy: “My recommended strategy would be to go out of the gate at a medium to fast pace and hold on to that pace as long as possible. You have to get through the HSPUs around the 5 min mark, or you won’t have a realistic chance to finish it on time.”

See also: Dream Crusher V2 (the sequel)

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