The Grinder, CrossFit Operations Order #2
- 5 Rounds for Time (in a Team of 4)
- 400 meter Run (together)
- 30 Dumbbell Deadlifts (2x50/35 lb) (each)
- 30 Sit-Ups (each)
This workout requires four team members to perform the prescribed work together. If performing the workout with gym equipment, use barbells and other available equipment. But this workout was designed for military units, so it was originally intended to be done with two .50-cal ammo cans (50 pounds each) per soldier. But you can use kettlebells, dumbbells, or any weights available at your gym as substitutes.
Team will start at the same time from the same location. Individuals will run 400m, returning to the start point. Upon completion of the run, each will conduct 30 deadlifts with the .50-cal ammo cans; once the 30 deadlifts are complete, they will execute 30 full-range sit-ups. All partners may work at the same time. The first round will end after all team members complete their 30 sit-ups. Rounds 2, 3, 4, and 5 are executed in the exact same order.
Each exercise must be completed before moving on the next one—i.e., you must finish all 30 deadlifts before starting the 30 sit-ups. However, each exercise may be broken up into sets as desired. Spotting will be permitted only during the sit-ups. However, only a team member who is also in the sit-up phase of the workout may provide assistance. As soon as the spotter completes his 30th sit-up and transitions to the run, or when he is returning from the run and starting the deadlifts, he is not permitted to provide assistance.
Since the Grinder series is mostly for the military units, the name of the workout, "Carla," is the name of the mission to be accomplished by the team. The purpose of the series is to produce group workouts that utilize the equipment commonly found within a military unit. The workouts will address both garrison and austere training protocols for platoons, squads, and fire teams. They will be scalable and flexible to allow for a wide range of utilization—to include troops conducting basic training through to elite combat operators.