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race one

Division differences.

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ElementFemale WeightMale WeightElementFemale WeightMale WeightElementFemale WeightMale Weight
Clean105
125
145
165
155
185
225
255
Clean95
105
115
135
135
155
185
215
Clean85
95
105
115
115
135
155
175
Weighted Pistol15
25
35
45
25
35
55
75
DB OHS (single arm)15
25
35
45
25
35
55
75
Goblet Squat15
25
35
45
25
35
55
75
(A)Weighted Pistol, (AA)KB OHS (one arm), (AAA)Goblet Squat
Clean
DB weights
Male: 25/35/55/75
Female: 15/25/35/45
Barbell weights
Male: (A)155/185/225/255, (AA)135/155/185/215, (AAA)115/135/155/175
Female: (A)105/125/145/165, (AA)95/105/115/135, (AAA)85/95/105/115

Race rules.

In the first Grid quadrant, male Player performs first Element for men while female Player stands within the perimeter of the rectangular area of the first hash mark (Hash Box)

Upon completion of first Element for men, male Player stands in second Hash Box while female performs first Element for women.

Upon completion of first Element for women, female Player stands in third Hash Box while male Player performs second Element for men.

Upon completion of second Element for men, male Player stands in fourth Hash Box while female Player performs second Element for women

Players repeat this drill in each of the following three quadrants, with a decreasing repetition scheme. Teams may substitute at any time, but no Player may perform work unless the other on­field teammate is within the designated Hash Box. The race is finished when both Players cross the finish line after the female completes her eighth Element in the fourth quadrant.

A legal substitution is when contact occurs between athletes, but both feet of one athlete must be in the start zone. If the athlete crosses the start line to the GRID prior to contact with the athlete substituting out, the athlete will be called back to engage in that legal contact.

See an example of a Partner Forward race here. NOTE – there are different Elements involved, but the rules of the race are the same.

Movement standards.

(A)-Pistol (Weighted)

  1. Player begins in fully standing position
  2. One foot must be elevated off the ground at all times during the descending and rising phases of the Element
  3. Player must support the weight of a designated DB throughout performance of the Element
  4. Player descends to bottom­ of­ squat position (BOS), with the hip crease passing below the top of the knees (below parallel)
    • DB must move in space relative to Player (i.e., DB cannot remain fixed in space)
  5. The repetition is counted when the Player successfully rises from BOS to a fully standing position in control
    • hips and load­ bearing knee must be fully extended (open)
    • one foot still elevated off the ground
    • planted foot with heel on the ground at completion

(AA)-DB OHS (One arm)

  1. Player begins in a fully standing position, hips open, knees locked out
  2. Player must hold DB overhead at all times during the Element
  3. Player descends into a squat until the hip crease is below the horizontal plane of the top of the knees
  4. The repetition is counted when Player returns to
    • fully standing position
    • hips fully open
    • knees locked out
    • heels on the ground
  5. At initial and terminal points of the Element, arm must be fully extended with elbow locked out

(AAA)-Goblet Squat

  1. Player begins in a fully standing position, hips open, knees locked out
  2. Player must hold DB with both hands at all times during the Element
  3. Player descends into a squat until the hip crease is below the horizontal plane of the top of the knees
  4. The repetition is counted when Player returns to
    • fully standing position
    • hips fully open
    • knees locked out
    • heels on the ground
  5. Elbows can not make contact with your legs at any time during descent

Clean

  1. Player must elevate the barbell from the ground to the shoulders, achieving a front rack position
  2. Player may use any form of clean including power or squat
  3. The clean is complete when Player successfully achieves a fully standing position with:
    • barbell under control in the front rack position
    • both elbows past the frontal plane of the barbell
    • Player’s feet stationary, parallel and within shoulder width
    • hips fully open
    • knees locked out
    • heels on the ground
Want more information on GRID? Check out GRID U on NPGL.com