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The Grinder, CrossFit Operations Order #9

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  • 5 Rounds for Time (in a team of 4)
  • Round 1:
  • 25 Deadlifts (100/70 lb)
  • 15 Thrusters (70/50 lb)
  • 5 Push Presses (70/50 lb)
  • Round 2:
  • 20 Deadlifts (100/70 lb)
  • 15 Thrusters (70/50 lb)
  • 10 Push Presses (70/50 lb)
  • Round 3:
  • 15 Deadlifts (100/70 lb)
  • 15 Thrusters (70/50 lb)
  • 15 Push Presses (70/50 lb)
  • Round 4:
  • 10 Deadlifts (100/70 lb)
  • 15 Thrusters (70/50 lb)
  • 20 Push Presses (70/50 lb)
  • Round 5:
  • 5 Deadlifts (100/70 lb)
  • 15 Thrusters (70/50 lb)
  • 25 Push Presses (70/50 lb)

Complete five rounds of the exercises as quickly as possible in a safe manner. This is a four-person-team, “task-specific” workout. The purpose of this workout is to develop cohesion and combat fitness under fatigue conditions through shared hardship, challenges, and competition.

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 for deadlifts, one 25mm ammo can for thrusters, and one 25mm ammo can for push presses.

Each team member has a specific exercise to perform: he will be doing deadlifts, thrusters, push-presses, or waiting at the rest station. Once each athlete has completed his required reps of the exercise at each station, the team rotates together so that each athlete is at the next station. This rotation will continue until each soldier has successfully completed five rounds of each exercise. The first round will end when each soldier returns to the station he began at. Rounds 2 to 5 are executed in the exact same order, with different repetition requirements for the deadlift and push press. Spotting is not permitted at any time.

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Background: The “Girouard” benchmark workout was first published on the CrossFit Journal on April 1, 2007 by Greg Glassman, founder of CrossFit, as part of “The Grinder: CrossFit Operations” series. “The Grinder was a direct result of the requests generated addressing platoon and squat combat fitness training from a wide range of military units in the United States and around the world.” The name of the workout, “Girouard,” 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 address both garrison and austere training protocols for platoons, squads, and fire teams. They are scalable and flexible to allow for a wide range of utilization—to include troops conducting basic training through to elite combat operators.”

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