The Grinder, CrossFit Operations Order #12
- AMRAP (in a team of 5) in 17 minutes
- 3 Rounds of:
- 1 minute Double-Unders
- 1 minute Wall Ball Shots (20/14 lb)
- 1 minute Sumo Deadlift High-Pulls (50/35 lb)
- 1 minute Push-Presses (70/50 lb)
- 1 minute Box Jumps (24/20 in)
- 1 minute Rest
This workout requires five 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 a skipping rope or sash cord for double-unders, a 20-lb medicine ball or austere medicine ball for wall ball, a .50-cal ammo can for sumo deadlift high pulls, a 25-mm ammo can for push presses, and two Stryker tires for box jumps.
Each athlete will start the workout at a specific exercise station. The soldiers will rotate to the next station after a minute of exercising, completing as many reps of the exercise as possible. The clock does not stop between exercises. After each five-minute round, at the completion of all five stations, there is a one-minute break. One point is given for each rep of each exercise. Spotting will not be permitted at any time during the workout.
Score is the total number of reps combined from each member.
About the wod
Background The “Palmer” benchmark workout was first published on the CrossFit Journal on July 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, “Palmer,” 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.”