Day 16: Friday, February 24



  • we will listen to AC/DC’s Thunderstruck – every time you hear the word, “thunder”, you must do a Burpee


  • we are going to spend some quality time working on a staple move in CrossFit – the Thruster
  • It is essentially a front squat into a push press in a continuous movement


  • partner up with someone and perform 2 sets of 10 reps with the bar only
  • once Coach has approved your form, add a bit of weight to the bar if given the go-ahead and complete:
  • 3 sets of 8 reps of Thrusters
  • we will sit down as a group and watch a few of the videos from CrossFit HQ on tips to improve, your Thruster technique and scaling options 

Met-Con WOD:

PART A: In a group of 2

Rep scheme of 2,4,6,8,10,12,14,16,18,20 of:

  • Box Jumps or Step Ups/Downs
  • Sit Ups
  • Thrusters @ 65/35

Alternate reps, so:

Partner 1 does 2 Box Jumps

Partner 2 does 2 Sit Ups

Partner 1 does 2 Thrusters

and so forth

PART B: in a group of 2

Switch when needed (only 1 skipping, running or Wall Balling at a time)

  • 300 single skips (or 100 Double Unders)
  • 6 trips up the stairs in main stairwell
  • 50 Wall Balls



About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 24, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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