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“YBF”

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The Grinder, CrossFit Operations Order #4

1.6K 31
  • 21-15-9 Reps for Time (in a team of 5)
  • Double-Unders
  • Thrusters (50/35 lb)
  • Ring Dips
  • Squat Cleans (45/25 lb)
  • Deadlifts (2x50/35 lb)

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, a sandbag (50 lb), rings, 45-pound rock, and two .50-cal. ammo cans (50 lb).

As originally written, all the teams will start at the same time. Each team member has a specific exercise to perform. Each soldier will be doing double-unders, thrusters, ring dips, squat cleans, or deadlifts. Once each soldier has completed his required reps of the exercise, the team will rotate together (Ann A). This rotation will continue until each soldier has successfully completed three rounds of each exercise. The first round will end when each soldier returns to the station he began at. Rounds 2 and 3 are executed in the exact same order. Spotting is not permitted at any time.


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Background: The “YBF” benchmark workout was first published on the CrossFit Journal on November 1, 2006 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, “YBF,” 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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