Florida Grid League History · July 22, 2016

DAY 2 - The remaining races

A – (20) Front squat/Thruster 135# (150) Double Unders (25) Deck to Pistols (20) Hang clean/Hang Snatch 135#

AA – (20) Front squat/Thruster 115# (120) Double Unders (20) Deck to Pistols (20) Hang clean/Hang Snatch 115#

AAA – (20) Front squat/Thruster 95# (50) Double Unders (30) Deck to Squat (20) Hang clean/Hang Snatch 95#

Race rules.

One male and one female will enter the GRID at the start of the race. Either male or female may begin first. If the female starts, she begins the front squats while the male waits. When a switch happens, the male will thruster the bar and the female may substitute while he is performing reps. There is only ever one male and one female allowed on the GRID at a time and they must alternate performing reps. A squat clean may be performed into the first rep of either movement.

At each ‘station,’ the total number of reps must be completed at the station, the male and female do not need to perform the same amount of reps. In other words, work per station may be split up however. The only rule is that each station must reach the given amount of reps assigned and there can only be one man and one women on the GRID at any given time.

Players may begin performing reps at the next station, but reps will not count until the previous station is complete.

Time stops when both working male and female complete the final station and cross the finish line.

After the first Echo is complete there will be a short reset and the second Echo will begin with the same rules and scored as a completely separate race.

MOVEMENT STANDARDS

THRUSTER 

• Players may begin their first repetition by performing a squat clean
• For each repetition Player must descend into a squat (hip crease below horizontal plane of top of knees) then return to a fully standing position while elevating the barbell to a position directly overhead
• Elevating the barbell overhead must be done in one fluid motion with no unlocking of the knees
• The repetition is counted when the player fully stands up with barbell directly overhead, having their hips open, knees and elbows locked out, barbell over the midline of the body and heels on the ground

FRONT SQUAT

• Players may begin their first repetition by performing a squat clean
• Player must hold barbell in the front rack position at all times
• Elbows must be in frontal plane relative to barbell at all times
• Player descends into a squat until the hip crease is below the horizontal plane of the top of the knees
• The repetition is counted when Player returns to:
  fully standing position
  hips are fully open
  knees locked out
  heels on the ground

DOUBLE UNDER

• Player’s jump rope must pass twice under the athlete’s feet after beginning the jump and before landing each repetition
• If a team prefers, they can complete single unders but the rope must pass under the athlete the equivalent amount of times. For example, 50 double unders would equal 100 single unders.

DECK TO PISTOL

Demo video coming soon.

• Players may begin their first repetition in a fully standing position
• Player must lower chest and hips to make contact with the ground
• Player then must elevate their body and achieve the bottom of a one legged squat with hip crease below the knee and fully supported by one leg.
• Player may touch both feet to the ground during the transition from the prone position to the bottom of the one legged squat. There is no requirement to open hips during this transition.
• There is no requirement to alternate supporting legs
• After the bottom of the one legged squat is achieved, the Player must rise with ONLY the supporting leg touching the ground until:

1. hip is fully open
2. knee is locked out
3. heel on the ground

DECK TO SQUAT

• Players may begin their first repetition in a fully standing position
• Player must lower chest and hips to make contact with the ground to achieve the prone position
• Player then must elevate their body and achieve the bottom of a squat with hip crease below the knees
• There is no requirement to open hips during this transition.
• After the bottom of the squat is achieved, the Player must rise through the squat until:

1. hips fully open
2. knees locked out
3. heels on the ground

HANG CLEAN

• Player must elevate the barbell from above the knee to the shoulders, achieving a front rack position.
• The first rep may be taken directly from the ground
• Player may use any form of clean unless specifically designated (i.e., muscle, power, full, split or continental)
• The clean is complete when Player successfully achieves a fully standing position:

1. barbell under control in the front rack position
2. both elbows in the frontal plane of the barbell
3. Player’s feet stationary, parallel and within shoulder width
4. hips fully open
5. knees locked out
6. heels on the ground

HANG SNATCH

• Player must begin the movement with the barbell above the knee
• The first rep may be taken directly from the ground
• Player must come to a fully standing position while elevating the barbell from the ground to a position directly overhead:

1. in one continuous motion
2. without pausing at the shoulders

• Player may use any form of snatch unless specifically designated (i.e., muscle, power, full or split)
• The repetition is counted when:

1. the barbell reaches a position directly overhead
2. Player’s arms and elbows are locked out vertically
3. Player’s feet stationary, parallel and within shoulder width
4. hips fully open
5. knees locked out
6. heels on the ground

All divisions compete on the same barbell setup.

Barbell weights in pounds – 45, 60, 75, 90, 105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270

NOTE – the first 8 barbells are female bars, the last 8 are male bars.

With only one Player on the ladder at any time
• Each Player is allotted only one lift­ attempt per barbell
• Player must elevate the barbell from the ground to the designated terminal position(s)
• Players may start at any barbell and may skip any barbell (there is no minimum)
• Player may attempt only progressively heavier barbells (i.e., move forward only).
• Previous Player must be in the Finish Zone before the next Player can leave the Start
Zone)
• Teams must alternate Players through the ladder by genders
• The female total will act as a tie breaker in the event teams ending up with the same weight totals

SNATCH

• Player must come to a fully standing position while elevating the barbell from the ground to a position directly overhead:

A – (40) HSPU (20) 5″ Deficit HSPU (10) 10″ Deficit HSPU (3) Free Standing HSPU

AA – (60) Ring Push Up (30) HSPU (20) 5″ Deficit HSPU

AAA – (40) Ring Push Up (30) Deck to Handstand (15) HSPU

One male and one female will enter the GRID at the start of the race. Either male or female may begin first. There is only one male and one female allowed on the GRID at a time.

At each ‘station,’ the total number of reps must be completed at the station, the male and female do not need to perform the same amount of reps. In other words, work per station may be split up however. The only rule is that each station must reach the given amount of reps assigned.

HAND STAND PUSH UP

• Player begins repetition in a fully inverted handstand position:

1. only heels touching the wall
2. arms and elbows fully extended
3. palms inside (i.e., not touching) any designated perimeter
4. feet not spread wider than any designated perimeter

• Player must lower body vertically until the head touches the ground/mat
• The repetition is counted when Player returns to a fully vertical handstand position by kipping or by pressing up until:

1. arms and elbows are fully extended
2. only heels touch the wall
3. palms inside (i.e., not touching) any designated perimeter
4. feet not spread wider than any designated perimeter

• Player may not make glute contact with the wall while descending but may do so once Player’s head has touched the mat

RING PUSHUP

• Player begins repetition with arms fully extended, body straight, only supported by toes on the ground and hands in the rings.
• Player lower body by bending the arms until the front of the shoulder touches the top of the ring, while maintaining a straight position
• Repetition is complete when Player straightens arms to return to a locked out position with body straight

DECK TO HANDSTAND

See demo video

• Player begins repetition with the chest touching the floor
• Player must kick up to the wall to the top of a handstand
• The repetition is counted when Player extends to a fully vertical handstand position:

FREE STANDING HAND STAND PUSH UP

Demo video coming soon

• Player begins repetition in a fully inverted handstand position without being support by a wall:

1. arms and elbows fully extended
2. palms inside (i.e., not touching) any designated perimeter
3. feet and hips are stacked overtop of the shoulders showing control

• Player may kick up to this position, or begin from the bottom of the HSPU to achieve the top of the movement
• Player must lower body vertically until the head touches the ground/mat
• The repetition is counted when Player returns to a fully vertical handstand position by kipping or by pressing up until:

1. arms and elbows are fully extended
2. palms inside (i.e., not touching) any designated perimeter
3. body only supported by hands
4. feet and hips are stacked overtop of the shoulders showing control

Want more information on GRID? Check out GRID U on NPGL.com