The Grinder, CrossFit Operations Order #3
- 5 Rounds for Time (in a Team of 3)
- 10 Squat Cleans (60/40 lb)
- 20 Push-Ups
This workout requires three 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 50, 55 or 60 lbs sandbag.
As originally written, each team member has a specific exercise to perform. A soldier will be doing either squat cleans or push-ups, or resting. Once all three team members have completed their required reps of the exercise, the team will rotate together: the soldier who was doing squat cleans will move to push-ups; the one who was doing push-ups will move to the rest station, and the one who was resting will move to squat cleans. This rotation will continue until each soldier has successfully completed five rounds of each exercise, for an individual total of 50 squat cleans and 100 push-ups.
The first round will end when each soldier returns to the station he began at. Rounds 2, 3, 4, and 5 are executed in the exact same order. Each exercise must be completed before the team can rotate—i.e., once Soldier “A” finishes his squat-cleans, he cannot start doing push-ups until Soldier “B” has finished and the team is ready to rotate together. Spotting is not permitted at any time.
About the wod
"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."
See also: "Victoria" Memorial WOD
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