Quicksand

26.2 CrossFit – CrossFit

**“If you aren’t going all the way, why go at all?” – Joe Namath**

Warm-up

Bike, Plate, Bar warm up (No Measure)

## Bike & Plate Warmup

1 Minute Easy Bike

30 Seconds Plate Hops

45 Second Easy-Moderate Bike

30 Seconds Plate Ground to Overhead

30 Seconds Moderate Bike

30 Seconds Plate Lateral Squats (Holding Plate Out Front)

15 Seconds Moderate-Fast Bike

30 Seconds Plate Counterbalance Squats

*Use Single 10# or 15# Plate For Warmup*

Metcon

Quicksand (5 Rounds for reps)

5 Rounds x AMRAP 3:

12 Single Dumbbell Box Step-ups (50/35)

8 Burpee Box Jumps (24″/20″)

Max Calorie Bike Erg

Rest 1 Minute Between Rounds
* There are two ways we can think about approaching this workout

* The first way is to put out a ton of power each round on the bike

* This doesn’t necessarily mean we need a lot of time on the machine each round

* Instead, we’d move at a steady pace on the first two stations and then go hard on the machine

* The second option involves having more time on the bike to accumulate calories

* In this option, we’d cycle through the box movements a little faster to get to the bike quickly

* Play to your strengths and look to keep your calories on the bike fairly consistent on each round

SKILL

Overhead Squat (100 reps)

no more than 50% of your max weight. Its about volume at perfect mechanics.

Use a weight that hurts your ego but pleases your mind

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