Double Knot

EMOM 10:

Min 1: 3 Front Squats, building each set toward a heavy triple
Min 2: 50 Double unders

WODprep Strategy Top Tips:

Warm-up (10 minutes): We’ll start by warming the hips and quads. Focus on range of motion and controlled movement to prep for heavy squats. This will be done with some good mornings, hip switches, and squat jumps

Stimulus: Front squat intensity under fatigue 

Strategy: Approach each set with strong core engagement and steady breath. Focus on quality over chasing weight in the accessory EMOM. If you don’t have a barbell, but have dumbbells, you can perform 6 Dual DB Front squats with a challenging weight

• Front Squat – Unrack the bar with a strong braced core and engaged glutes. Drive elbows up as you squat down, and drive through your feet throughout the duration of the rep. 
• Double under- These Double under should be to get your heart rate up, but not to bottleneck the rest of the workout. Scale as necessary. 

Do you struggle with front rack mobility and position during your front squat? Try these drills!

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