GORUCK Challenge WOW: Can Crusher by Cadre Lou

Cadre: Lou

I’m not a certified trainer by any means, so do the best that you can do and have fun with this sh*t. If you like this basic one and want more I’ll post one a step above next time

Can Crusher

Warm-up as needed, then:

  1. 1/4 mile sprint outdoors (or on a treadmill if needed)
  2. 50 push-ups, then tire flips with 350-lb tire x5, then 50 pushups, then flip tire x5 back to start point
  3. Chin-up station: 20 reps burpee to chin-up without kipping
  4. Clean-and-press 110-lbs to front military press to rear squat and rear military press (Totals=10 squats, =20 military presses)
  5. 20 box jumps at 80% of max height
  6. 100 flutter kicks

Take a short rest and drink water. Complete a minimum of 3 rounds.

Key Points

  • I don’t watch my time because with CrossFit you should always be pushing the envelope. I also prefer proper form over being sloppy.
  • Use whatever weight and reps that fit your level of fitness and continue to build yourself up and crush beer cans with your ass cheeks!

Enjoy and keep me posted!

GORUCK Cadre Lou

About Lou:

GORUCK Challenge Cadre Lou has been in the army since George Washington was a private. He’s been on sensitive operations around the globe since Jason (GORUCK Challenge Founder) was still riding his big wheel. He lives in North Carolina and loves watching his kids play sports.




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GORUCK Challenge

Meet the Author


GORUCK Cadre with backgrounds in Special Operations lead every GORUCK Challenge class from start to finish. Individuals start the Challenge, a team finishes the Challenge. Together. The Challenge is hiring. You’re probably a good fit if you love to drink beer, have a background in Special Operations, and hate the thought of being a drill sergeant. The Challenge is elite training, not basic training. Visit GORUCK Challenge to start Good Livin' now.

1 comment… add one
  • Steve Apr 6, 2012, 7:10 am

    Ohh yeah!
    Beaut stuff, almost like a challenge aint it?!

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