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Only the top two teams in each division make this race, and it is for all the marbles.

This is the race we have all been waiting for. This race will decide the winner of each division, the Champions of GRID 6 Finale II. 

Here is an example of a Sprint Relay from the FGL Season  (different team size) – 

RACE RULES:

There are 6 elements that make up the race. Each athlete must FINISH one element. There is only one athlete on the GRID at a time. An athlete on the GRID can sub in any athlete at any time UNLESS they have just completed the last rep of an element. When an athlete finishes an element (by completing the last rep) that athlete MUST run to the start line, complete a 4 point touch behind the start line, then sprint to the finish line. Once that athlete crosses the finish line they MAY NOT re-enter the GRID. The only elements that do not require a sprint to the start line to finish the element are the distance related elements (i.e. handstand walk or in this case, the OH Walking Lunge). Once the performing athlete crosses the finish line, the next athlete may enter. The race is over when the last athlete has completed the last element, sprints to the start, then sprints to the finish and crosses the finish line.

ELEMENTS BY DIVISION   

AAA

(10) DB Snatch 40lb

(8) Toes through rings

OH Walking Lunge (length of GRID ) 75lb

(12) Burpee box over 24″

(8) HSPU

(5) Clean 185lb

AA

(10) DB Snatch 70lb

(3) Bar Muscle Up

OH Walking Lunge (length of GRID ) 95lb

(12) Burpee box over 30″

(5) 10″ Deficit HSPU

(5) Clean 225lb

 

 

A

(14) DB Snatch 70lb

(8) Bar Muscle Up

(10) Hang cleans @ 125lb

Handstand Walk (length of GRID) 

(12) Burpee box over 30″

(5) Clean 300lb

 

 

DUMBBELL SNATCH

  • Player begins with one dumbbell on the ground
  • Player elevates dumbbell in one fluid motion to a position directly overhead with
    • hips open
    • elbows and knees fully extended
    • feet stationary, parallel and within shoulder width
    • heels on the ground
  • There is no requirement to alternate

 

BAR MUSCLE UP

  • At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
  • Player then elevates by pulling upward onto/over the bar to achieve full elbow lockout above the horizontal bar
  • Player’s head breaks the vertical plane above the bar while locked out on top

 

TOES-THROUGH-RINGS

  • At the beginning of each repetition, player suspends vertically from the rings with arms fully extended and elbows locked out
  • Player must elevate both feet and clearly pass toes completely through the rings

OVERHEAD LUNGE

  • Player must hold barbell overhead at all times during the movement
  • Player begins in a fully standing position with hips extended. 
  • Player advances forward by stepping forward and dropping the trailing knee until it touches the ground. 
  • If player stumbles or takes any form of advancement other than described above, player must return to the previous hashmark to begin again 

BURPEE BOX JUMP OVER

  • Movement begins in a prone position, making chest contact with the ground
  • Player then rises from prone position and propels body over the box in any manner: both feet must travel over the top of the box (with or without touching the box top)
  • 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 does not count.

CLEAN

  • Player must elevate the barbell from the ground to the shoulders, achieving a front rack position
  • Player may use any form of clean including power or squat unless otherwise designated
  • The clean is complete when Player successfully achieves a fully standing position with:
    1. barbell under control in the front rack position
    2. both elbows past 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

HAND STAND PUSH UP (Against support)

  • Player begins repetition in a fully inverted handstand position:
  1. only heels touching the wall
  2. arms and elbows fully extended
  3. Shoulders at least partially behind the vertical plane of the fingertips
  4. palms inside 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. Shoulders over hands
  3. only heels touch the wall
  4. palms inside  any designated perimeter

 

DEFICIT HANDSTAND PUSH UP

  • Player begins repetition in a fully inverted handstand position with hands on top of designated deficit boxes:
  1. arms and elbows fully extended
  2. Palms on top of box
  3. Shoulders over hands
  4. only feet touching the supporting wall
  • 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:
  • arms and elbows are fully extended
  • palms inside (i.e., not touching) any designated perimeter
  • body only supported by hands
  • Shoulders over hands
  • only feet touching the supporting wall