(07) 4723 4422
Crossfit WOD

Monday: Jason Marks AMRAP..

8th August 2020

Our workout today is a slight adaptation of the awesome Aussie hero workout paying tribute to Australian soldier Lance Corporal Jason Marks.  The workout was written by some fearless warriors themselves including Steve 'Commando' Willis and was originally a 3 round effort.  We have made it a 15 minute AMRAP which will allow most people to finish it and some to sneak in some extra work!

 

Jason Marks tribute - 'LCPL Marks was serving with the Special Operations Task Group when he was killed during deliberate operations against a Taliban Safe Haven on 27 April 2008 in Afghanistan.'

CROSSFIT

CONDITIONING

AMRAP in 15 mins of:

21 Pull-ups
15 Push press 
9 Deadlifts
Run 400m 

ACCESSORY

At the 20 min mark - 

Every 3 mins x 4 sets:

5 Strict knees to elbows
15 sec Hanging tuck
5 Strict knees to elbows
15 V-ups

FITNESS

2 rounds of (1 min on 30 sec off) - 

1. Row 18 / 12 Calories
2. Bike erg 18 / 12 Calories
3. Ski erg 18 / 12 Calories
4. Echo bike 18 / 12 Calories

* 1 min cap or achieve calories within the minute

At 15 min mark - 

20 Walk lunge shuttles (10m)
40 Bear crawl shuttles (5m)
80 V-ups
160 Lateral hops

At 27 min mark - 

2 rounds of (1 min on 30 sec off) - 

1. Row 18 / 12 Calories
2. Bike erg 18 / 12 Calories
3. Ski erg 18 / 12 Calories
4. Echo bike 18 / 12 Calories

* 1 min cap or achieve calories within the minute

Back to List