Cross and Crush - Crossfit Workout

7 Rounds for Time

3 Power Cleans – Intermediate: @50/70 | RX: @65/95
6 Pull-Ups / Chest to Bar
9 Handstand Push-Ups
12 Dumbbell Push Press – Intermediate: @15/22.5 | RX: @17.5/25

The Workout description

Workout Overview

“Cross and Crush” is a straightforward but devastatingly effective 7-round workout. Designed to challenge barbell cycling, gymnastics capacity, and shoulder stamina, it strings together explosive cleans with bodyweight reps that stack up fast. Ideal for athletes looking for a well-rounded grinder.

Execution and Focus

Each round kicks off with 3 heavy power cleans – Intermediate: @50/70 | RX: @65/95 – followed by 6 pull-ups or chest-to-bar, 9 handstand push-ups, and 12 dumbbell push presses – Intermediate: @15/22.5 | RX: @17.5/25 . The stimulus is about smart pacing and muscular control under compound fatigue.

Strategy and Finish

Singles on cleans may be smart depending on the loading. Pull-ups should be broken early to save grip for the push press. HSPU can compound shoulder fatigue quickly—break them into sets of 3–5 if needed. The push press closes each round with a burn; keep sets tight and controlled. This for time workout includes power clean workout, pull-up workout, chest to bar workout, handstand push-up workout, and dumbbell push press workout for a full-spectrum upper-body test.

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Alternating Engines

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What is a "for time" workout?

A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.

In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.

Why Try a "For Time" CrossFit Workout?

Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts

Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.

What kind of exercises are in this workout?

handstand push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
Pull up
The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.
In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.
power clean
The power clean is a fast, explosive lift that develops full-body strength, speed, and coordination. A staple in Olympic lifting and functional fitness, it’s central to many high-intensity power clean workouts.
In this workout, power cleans train your hip extension, pulling power, and barbell control, making them ideal for improving athletic performance and barbell cycling. Whether done heavy or for reps, the power clean is key for building functional power and explosiveness.
dumbbell push press
The dumbbell push press is a powerful overhead movement that combines leg drive and shoulder strength to press the dumbbells overhead. Featured in many dumbbell push press workouts, it improves upper body endurance, core stability, and power output.
In this workout, dumbbell push presses train your quads, glutes, shoulders, and triceps, making them a great choice for full-body conditioning. Whether performed single-arm or with both dumbbells, the dumbbell push press adds intensity and efficiency to any session.
chest to bar
The chest-to-bar pull-up is a high-skill gymnastics movement that takes traditional pull-ups further by requiring the chest to make contact with the bar. Common in competitive CrossFit and advanced chest to bar workouts, it builds upper body strength, pulling power, and grip endurance.
In this workout, chest-to-bar pull-ups challenge your lats, arms, core, and coordination—especially under high reps or in combination with other movements. Whether performed strict, kipping, or butterfly, chest-to-bar is a true test of bodyweight control and stamina.