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The Grinder, CrossFit Operations Order #6

1.4K 24
  • AMRAP (in a Team of 4) in 20 minutes
  • 10 Thrusters (2x70/50 lb)
  • 8 Pull-Ups
  • 150 meter Run

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 25mm ammo cans (70 lbs) and two pull-up bars.

As originally written, each exercise must be completed before moving to the next one (all 10 thrusters must be finished before starting the pull-ups, and all pull-ups must be finished before starting the run). The soldiers can rest at any time during the workout. Each soldier has to complete as many rounds as he can in the 20 minutes. The total number of rounds for each team member will be added together to obtain the total score for the team. For example, if soldier A completes 12 rounds, soldier B 15 rounds, soldier C 13, and soldier D 9, the total score for the team would be 49. Spotting is not permitted at any time.

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Background: The “Gomez” benchmark workout was first published on the CrossFit Journal on January 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, “Gomez,” 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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