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“Nolan”

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The Grinder, CrossFit Operations Order #10

1.8K 61
  • AMRAP (in a team of 4) in 20 minutes
  • 12 Thrusters (70/50 lb)
  • 10 Pull-Ups

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.

Once each athlete has completed his required reps of thrusters, he will transition to pull-ups. Each exercise must be completed before moving on the next one—i.e., you must finish all 12 thrusters before starting the 10 pull-ups. However, each exercise may be broken up into sets as desired—e.g., two sets of 5 pull-ups to complete the required 10, or a set of 7 and a set of 5 thrusters to complete the set of 12. If an athlete is unable to complete 10 pull-ups on his own, spotting will be permitted. However, spotting will be executed by supporting the back of the person doing pull-ups, not by supporting his feet, and assistance can be provided only by a team member who is also conducting pull-ups. Spotting is only permitted for pull-ups.


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Background: The “Nolan” benchmark workout was first published on the CrossFit Journal on May 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, “Nolan,” 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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