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