The Grinder, CrossFit Operations Order #8
- AMRAP (in a team of 4) in 20 minutes
- 8 Inverted Burpees
- 21 Air Squats
- 12 Burpees
Complete as many rounds of the exercises in 20 minutes as possible in a safe manner. This is a four-person-team team “time-specific” workout. The purpose of this workout is to develop cohesion and combat fitness under fatigue conditions through shared hardship, challenges, and competition.
Each team will require a wall or other stable object to conduct the inverted burpees against (Inverted Burpee demo). All teams will start at the same time. Each exercise must be completed before moving to the next one (all 8 inverted burpees must be finished before starting the squats and all squats finished before starting the inverted burpees). The athletes can take a rest at any time during the workout. Each team has to complete as many rounds as possible in the 20 minutes. The total number of complete rounds for each team member will be added together to obtain the total score for the team. Spotting is not permitted at any time.
About the wod
Background: The “Shane” benchmark workout was first published on the CrossFit Journal on March 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, “Shane,” 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.”