“Mai Tai”

CFKSQ – CrossFit

Delta

Mai Tai (AMRAP – Rounds and Reps)

9 min AMRAP

1-2-3-4…

Dumbbell Front Squats (50/35)

Lateral Burpee Over Dumbbell

1-arm Dumbbell Swing

Substitutions

Dumbbell Front Squat: Goblet Squat, Weighted Bag Squats

1-arm Dumbbell Swing: 1-arm KB Swing, Weighted Bag Swings
Last performed: 3/27/20

Weightlifting

Squat Snatch

Every :90 for 6 Rounds (9 minutes), complete 1 Squat Snatch

This can be effective anywhere from 55-90% 1 RM depending on what you have available. The lighter it is, the more you should be dialing in on technique.

If you don’t have the proper equipment, try with a dumbbell first. If no dumbbell, complete:

2 Broomstick Squat Snatches + 5 Broomstick Overhead Squats + :20 OHS Hold

Warm-up

1)

2 minutes of cardio

2)

10 Good Mornings

5 Hip Series Each Leg – Hamstring/Spider/Pigeon

20 Alligator Claps

10 Small Arm Circles Forward

10 Small Arm Circles Backward

10 Big Arm Circles Backward

10 Big Arm Circles Forward

3)

1:30 minute of Cardio

4)

10 Air Squats

10 Up/Downs

10 DB/KB/Object Deadlifts

8 Goblet Squats

8 Groiners

8 DB/KB/Object Hinge + Hip/Knee Lockout (no swing with arm)

6 of Each Movement in the Workouts

4)

1:00 of Cardio