CrossFit Now – CrossFit
“Quicksand” (5 Rounds for reps)
“Quicksand”
5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups
8 Burpee Box Jumps
Max Calorie Bike
Rest 1 Minute Between Rounds
Subs
Max Cal Row
RX+-50/35#, 24/20″
RX-35/20#, 24/20″
50-59-20/15#, 20/16″
60+-15/10#, 8 DB Step Ups, 4 Burpee Step Ups
Basics-12 step Ups, No DB. 4 -Just Burpee. Row remainder
DESCRIPTION
We’ll work some intervals today that flow as 3 minutes of work and 1 minute of rest
After completing the two stations on the box, athletes will go for max calories on the bike or rower with time remaining in the 3-minute window
The score is the sum total of the 5 sets of calories on the bike or rower
Athletes should have at least 1 minute on the machine, so adjust the reps and weight on the first two movements to allow for that
SINGLE DUMBBELL BOX STEP-UPS
Alternate legs every rep for a total of 6 each side
Choose a weight that allows for unbroken sets of 12
Stand to full extension on top of the box
You can hold the dumbbell wherever you’d like for this movement
BURPEE BOX JUMPS
You can step or jump out of the burpee, but should jump up to the box for RX
Stand to full extension on top of the box