Monday 28th April 2014

Main – CrossFit


2- 2- 2- 2- 2
-Push press

– Spend a minimum of 10 minutes working on the Push press with PVC pipe.

– Warm up with weight to what will be your first, you should be nervous going into that first set!

The idea is to set a new 2-rep max by the end of it. If you get to the 3rd set and fail the weight you can either choose to use the last 2 sets to try to get the weight, or reduce the weight down and complete the last two reps at a set weight.


“Flight simulator”
On the minute, every minute complete the following unbroken
– 5 UB Double unders
– 10 UB Double unders
– 15 UB Double unders
– 20 UB Double unders
– 25 UB Double unders
– 30 UB Double unders

The double unders must be unbroken. For example if you are on 25 and you break at 20 you must start from 0 and complete the 25 double unders before the minute runs out. If you do not complete the double unders in the required time you are out.

SCALING for Finisher
Lower the reps, 3,6,9,12 or
singles 10, 15, 20, 25 etc
must be unbroken

The purpose of the flight simulator is to learn to stay calm and do double unders under pressure, which is when most people fall apart. It also helps you to train to do them unbroken.

Metcon (AMRAP – Reps)

Enter the set of Double unders that you complete unbroken

You complete
5,10,15, 20, 25, 30, 35 failed 40
Score= 35