Another early post for all you 5am-ers!
Front Squat 3rm
20 double unders and 1 abmat sit up
19 double unders and 2 abmat sit ups
18 double unders and 3 abmat sit ups
17 double unders and 4 abmat sit ups
so on and so forth until...
1 double unders and 20 abmat sit ups
Workout Tips: If this is your first time with front squats, there's no need to push the weight. This will challenge your core and force you to stay upright. If you need a weightlifting belt for your heavier sets, bring one. I know I will! Belts are generally discouraged as we want to develop our core strength, but if you're pushing max weight, the last few sets may require it. Avoiding injury should be priority number 1!
For the metcon portion, each round has 21 combined reps in it, hence the name. If you get tired, rest. Half reps do not count, neither do missed double unders! This will be 210 reps of each movement. If you need to scale, start at 15 double unders and 1 sit up, or 12 double unders and 1 sit up. If you can't do double unders, do 3 single jumps for every 1 double under.
Post front squat max weight, metcon time, and if scaled or not to the comments section! bc