Many of us have a predictable warm-up. Maybe we row to get our heart beating and break a little sweat. Stretch the hammies. Get the core moving. Loosen the shoulders. But if you’re Sam Dancer, you front squat 455 pounds.

No, really.

The 2016 CrossFit Games athlete is over 200 pounds of solid muscle, and he puts it to good use. You could say his warm-up is a little, *ahem*, less traditional. He likes to start with heavy front squats; and in the video below, he works his way up to a casual 455 pounds. He follows it up with a 315-pound power clean, 245-pound power snatch and 265-pound snatch.

And that wasn’t even the whole workout.

Main image: CrossFit/YouTube