FRAGO #5 - Patricia

CrossFit Journal Article Reprint.
First Published in CrossFit Journal Issue 52 - December 2006
The Grinder
CrossFit FRAGO #5, PATRICIA
CFHQ
Santa Cruz, CA
USA
01 Dec 06
OPS 06
FRAGO 05 to OPORD 01 OP GRINDER
Ref: A. OPORD 01 01 Jul 06
Task Organization: Annex A
1.
SITUATION. No Change.
2.
MISSION
PATRICIA: Total per 8-person squad 1.5 km run (per soldier), 200 burpee pullups, 400 jumping ring dips, 40 rope climbs, and 1 min L-sit (per soldier).
3.
EXECUTION
a.
Concept of Operations.
(1)
Intent. Complete all the exercises as quickly as possible in a safe manner.

This is an eight-person-squad task-specific workout. The squads time
ends when the last member of the squad completes the workout. The
purpose of this workout is to develop cohesion and combat fitness under
fatigue conditions through shared hardship, challenges, and competition.
(2)
Scheme of Maneuver. The platoon will be divided into as many teams of

eight as possible. Each squad will require pull-up bars, a 15-foot climbing
rope, rings (austere or regular), and P-bars (parallel bars, dip station,
or parallettes). All squads will start at the same time. Each squad has to
complete the total number of reps per exercise. The only exercises that
each soldier in the squad must complete as an individual are the 1.5-km run
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and the one-minute L-sit. The other exercises can be divided up among the
squad as they desire. There is no order that the exercises must be completed
in and there is no requirement to conduct the exercises all together, as a
formed squad. For example, each soldier in the squad can do 25 burpee pullups to obtain 200 reps, or one soldier can do all 200. Two soldiers can do
20 rope ascents each, or every member of the squad can do 5 ascents. The
requirement is for the squad to complete the total number of reps designated
per exercise. The one-minute L-sit is a cumulative time. Each soldier can
utilize as many L-sits as required to obtain his one minute of total time. For
example, each soldier could do two 30-second sets or six 10-second sets,
however he wants. The L-sits can be conducted on P-bars, rings, or as an Lhang from pull-up bars. Spotting is not permitted at any time.
b.
(3)
Main Effort. The safety of all personnel and the development of unit
cohesion and combat fitness through shared challenge and hardship.
(4)
End State. The safe and successful completion of all exercises.
Coordinating Instructions.
(1)
Team Organization. Squad leaders can organize their soldiers however

they wish. It is a leadership decision on how best to deploy each soldier to
accomplish the mission.
(2)
Scaling. The workout can be conducted in PT gear or full battle gear to

include vests with plates, depending on the fitness levels of your soldiers.
The austere rings and p-bars described in this document are for austere
conditions. Conventional rings and P-bars may be used if available. The
number of reps can be increased or decreased based on the skill level of
your troops.
(3)
Scoring. The finish time for each squad is recorded. The squad that has the
fastest time comes in first.
(4)
Burpee Pull-Up. The soldier starts the exercise standing under the pullup bar, executes a burpee, and finishes by jumping up to the bar and
completing a jumping pull-up. One repetition of the exercise is complete
when the soldier has descended from the pull-up bar and is ready to
commence the next burpee (Annex C).
(5)
Jumping Ring Dip. The rings should be set between chest and shoulder
height. The soldier jumps from the ground to a support position above the
rings, with straight elbows. One repetition is competed when the soldier is
back on the ground from the support position (Annex C).
(6)
Rope Climb. Soldiers can utilize any method they wish to climb the rope.
(7)
L-sit. The L-sit can be executed on the rings, P-bars, or pull-up bars. For
scaling purposes, a tuck sit can be substituted for the L-sit for soldiers who
cannot do an L-sit (Annex C).
of 6

3.
(8)
Safety. Ensure that all equipment is checked and serviceable before

conducting the workout and that all soldiers are proficient in the required
exercises. To avoid rope burn, it is recommended that all soldiers
wear boots and BDU pants, as a minimum. Safety is every members
responsibility.
(9)
Follow-on Tasks. The next workout will require a 150-meter running route,
two 25-mm ammo cans and two pull-up bars per four-person team.
SERVICE SUPPORT
a.
Equipment and Weights
Nomenclature
Qty/Size
Type/NSN
Weight
Contents
Nylon webbing, plain

weave, tubular (for
austere rings)
NA
8305-21-111-5411
NA
NA
Snap Link, Mountain

Piton (for austere
rings)
12mm
8465-21-896-8280
NA
Claw snap and

screwgate
PVC pipe, 10 inch (for

austere rings)
8 inch x 2
per rings
Standard
NA
NA
4.
b.
Equipment Requirements. Each eight-person squad will require as a minimum:

one pull-up bar, one set of rings, one climbing rope, and one set of P-bars (rings or
a pull-up bar can be substituted for P-bars for the L-sits). The preferred equipment
issue is two pull-up bars, two sets of rings, one climbing rope, and one set of P-bars
per squad.
c.
Time and Repetition Recording. One stopwatch to record each teams time and a
method of recording completed reps at the dip, pull-up, and rope climb stations.
COMMAND AND SIGNAL

a.
Timer/Score Recorder. Only one timekeeper is required for all squads. All eightperson teams begin the workout at the same time. When a squad completes all the
exercises, they inform the timekeeper, who records all times. It is recommended
that at least one person per team start his stopwatch to act as a back-up in case
the primary timekeepers stopwatch fails.
b.
Instructor/Coach. To ensure proper conduct of the workout, use of correct exercise

form, and safety of execution, a designated member of the platoon can fill this
billet.
Annexes:
Annex A
Annex B
Annex C
Workout diagram (AOO)

Equipment
Exercises
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Annex A
Workout Diagram
Annex B
Equipment
of 6


Annex C
Exercises
Above: The Jumping Dip

Left and Below: L-Sit Variations
Right: Rope Climb
of 6


Annex C
Exercises
of 6


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CrossFit Journal Article Reprint.

First Published in CrossFit Journal Issue 52 - December 2006

Intent. Complete all the exercises as quickly as possible in a safe manner.

Scheme of Maneuver. The platoon will be divided into as many teams of

Subscription info at http://store.crossfit.com

CF FRAGO #5, PATRICIA (continued...)

End State. The safe and successful completion of all exercises.

Team Organization. Squad leaders can organize their soldiers however

Scaling. The workout can be conducted in PT gear or full battle gear to

Subscription info at http://store.crossfit.com

CF FRAGO #5, PATRICIA (continued...)

Safety. Ensure that all equipment is checked and serviceable before

Equipment and Weights

Nylon webbing, plain

Snap Link, Mountain

Claw snap and

PVC pipe, 10 inch (for

Equipment Requirements. Each eight-person squad will require as a minimum:

COMMAND AND SIGNAL

Instructor/Coach. To ensure proper conduct of the workout, use of correct exercise

Workout diagram (AOO)

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CF FRAGO #5, PATRICIA (continued...)

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CF FRAGO #5, PATRICIA (continued...)

Above: The Jumping Dip

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CF FRAGO #5, PATRICIA (continued...)

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