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GRID 6 Tampa – the Biads – Brought to you by wodLIFTS

GRID 6 Tampa race released – the Biads

full details – https://thefgl.com/grid-6-tampa-biads/

Posted by FGL – Florida Grid League on Friday, May 5, 2017

 AAA

– (80′) Double KB OH Lunge 25/15lb (20) Jumping CTB Pull-ups (12) STO 95/65 (8) Deck to squat over box 24″/20″ (10) Cleans 125/85

 AA

– (80′) Double KB OH Lunge 35/20lb (16) Pull-ups (12) STO 115/75 (8) Deck to squat over box 24″/20″ (10) Cleans 155/95

 A

– (80′) Double KB OH Lunge 50/25lb (16) CTB Pull-ups (12) STO 135/85 (8) Deck to squat over box 30″/24″ (10) Cleans 185/125

Try our Biad partner’s wodLIFT shoe mobility inserts to allow better squat mobility without sacrificing your box jumps or running.

Race rules.

The race consists of 5 elements with 2 stations at each element. Each station is required to accumulate the given number of reps above. Any athlete may work on ANY station’s reps, but there can only be 2 players on the GRID at any given time. A player may sub in another player from the start line at any time. Each station’s reps must be completed at THAT station.

Player may NOT accumulate reps of the subsequent station until BOTH of the previous station’s reps are complete. For example, both stations of the lunges must be completed before any reps of the Pull-up ups can begin.

Time stops when both working players complete the final stations and cross the finish line.    

Example Video: 

Note:  Since true GRID teams are larger, the race is called the Triads and there are 3 stations. The movements are different. The other general rules are the same.

MOVEMENT STANDARDS

OVERHEAD WALKING LUNGE

  • Player must begin Element standing fully upright with kettlebells elevated directly overhead
  • Player must maintain overhead elevation throughout all phases of forward progress, meaning the kettlebells do not touch any part of the head or shoulders
  • Player must take a step forward and touch the knee of the rear leg to the ground. Any step taken without the trailing knee touching the ground will result in a fault
  • Players DO NOT need to open hips at the top of the movement
  • The repetition is counted when Player makes knee contact with the ground. On the last repetition, the trailing leg must be completely past the finish line at point of knee contact for the lunge to be considered complete
  • If a player is faulted, they begin repetitions again from the previous quadrant line or start line. Substitutions will also begin from the most recent quadrant line passed

JUMPING CHEST TO BAR PULL-UP (AAA division)

— There will be an adjustable height box under the horizontal bar to be used.

  • At the beginning of each repetition, Player hang from the horizontal bar with arms fully extended and elbows locked out but weight supported on top of the box with legs bent.
  •  Player elevates by jumping and pulling upward until the chest touches the horizontal bar
  •  The repetition is counted when Player’s chest touches  the horizontal bar
  •  A serial repetition must begin with elbows locked­ out below the bar

PULL-UP (AA division)

— Once on the horizontal bar

  • At the beginning of each repetition, Player suspends from the horizontal bar with arms fully extended and elbows locked out
  •  Player elevates by pulling upward until chin cleans the horizontal plane of the horizontal bar
  •  The repetition is counted when Player’s chin cleans the horizontal plane of the horizontal bar
  •  A serial repetition must begin with elbows locked­ out while suspended vertically from the bar

CHEST TO BAR PULL-UP (A division only)

— Once on the horizontal bar

  •  Player’s arms are fully extended with elbows locked out
  •  The repetition is counted when Player touches chest to bar (i.e., anywhere on torso below the clavicle)
  •  A serial repetition must begin with elbows locked­ out while suspended vertically from the bar

DECK TO SQUAT OVER BOX

  • Movement begins with chest contact to the ground
  • Player then rises from prone position and achieves the bottom of a squat position with weight supported by feet and hip crease clearly below the top of the knee. Hips do not need to be opened during this transition
  • Player then propels themselves over the box via jump OR step
  • Player’s hand(s) may not make contact with the box at any point during the repetition
  • The repetition is counted once the player has cleared the box and touched the ground, with both feet on the opposite side of the initial jump. If the player lands on any side other than OPPOSITE of the initial jump, the rep will be faulted
  • If the rep is faulted at any point the following rep must begin from beginning with the chest on the ground

CLEAN

  •  Player must elevate the barbell from the ground to the shoulders, achieving a front rack position
  •  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

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