Sam Dancer’s Workout of the Week

January 26, 2023 by
Photo Credit: Enrique Villasenor @evillmediasports
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Today’s workout is programmed by five-time CrossFit Games veteran in the Individual, Team, and Masters divisions. Dancer tore his bicep in 2022, but made a comeback on Team Invictus Tiny Dancers at the 2023 TYR Wodapalooza.

Sam Dancer

As Many Rounds As It Takes to Accumulate 100 Sandbag Squats:

  • 3 Min Work / 2 Min Rest
  • 50/35 Cal Assault Bike

Max Sandbag Squats in Remaining Time

  • *Sandbag Held in Front (100/75 lbs)

Scaling options: Adjust the calories so that you can finish under 2:00 fresh and have minimum of 1:00 to squat, if you don’t, this workout may not be possible to complete especially after a few rounds. 

There will be a significant fall off and your window to complete your squats will shrink, so the sandbag weight should be something you can do for 1:00 unbroken when fresh.

If you don’t have an air bike, erg or sandbag, do 40 burpees or 2:00 max burpees, whatever comes first and then max air squats in the remaining time until you reach 200 air squats. (However many burpees you get during your first 2:00 max effort, try to keep that number for each round.)

Some advice from Sam: “People always ask me how to get huge legs. Welp, here ya go. Blow ‘em up. This has been a staple workout of mine for nearly 10 years. It won’t be easy, but give it a try.”

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