Florida Grid League History · September 11, 2016

TNL Fitness Challenge Floater WOD

BOOK YOUR FLOATER WOD TIME

You can guarantee the floater to be available for you within a 15 minute window. It is highly recommended you book a time ahead of time, especially if you plan to complete the floater in the evening on Friday as that is our anticipated busiest time. If you do not book a time we will do our best to fit you in but we cannot guarantee to do so within a timely manner. Additional rules:

–arrive 10 minutes before your scheduled time and arrive warmed up
–check in at the Surge/FGL booth upon arrival
–If you miss your scheduled time slot, you will go in the cue of walk ups
–walk ups will be on a first come first serve basis
–If you arrive early and would like to go early, as long as we have availability that’s fine with us

TO SIGN UP:

1. Click on button link below
2. Select to do the floater on Friday or Saturday
3. Select an available time and submit your team details

If you have an questions or issues, email us at info@thefgl.com/old

RACE RULES

The race will take place on a mini GRID. There will be a start line and finish line with two stations on the field of play. Each station will consist of a separate element that must be completed by the team. The team may choose which version of the race they want to complete. (Bodyweight, Barbell, Generalist).

To start the race both athletes must be behind the start line. At the call of “race” one athlete may enter the GRID to begin work on the first station. There may only be one athlete on the GRID at any given time.

The working athlete may tag in the other athlete on the team at any time to continue work. To tag in an athlete, the working athlete must run back to the start line and make hand contact with the athlete subbing in, while that athlete is still standing behind the start line.

A team must finish the first station before moving to the other.

Time stops once all stations are complete and the working athlete has crossed the finish line.

All race options will be on a 5 minute time cap. If the time cap is hit, one second for each remaining rep will be added.

NOTE – you will notice different movements for women and men on the barbell. That is because in GRID 6, men and women often share the same bar but with a different range of motion. The first station’s barbell will be a men’s bar and the second station, if applicable, (FS/thrusters in the barbell version only) is a female bar.

RACE OPTIONS

BODYWEIGHT

Beginner/Teen – 70 Air Squats & 40 Burpee over bar (no weight on bar)
Intermediate/Master – 45 Burpee Over Bar & 15 Wall-walks
RX – 50 Pistols & 60 HSPU

BARBELL

Beginner/Teen – 50 Women deadlift/Men clean (75lb) & 35 Women Front squat/Men thruster (65lb)
Intermediate/Master – 40 Women deadlift/Men clean (135lb) & 30 Women Front squat/Men thruster (95lb)
RX – 40 Women deadlift/Men clean (155lb) & 30 Women Front squat/Men thruster (115lb)

GENERALIST

Beginner/Teen – 50 Women Deadlift/Men clean (75lb) & 35 Burpee over bar (no weight on bar)
Intermediate/Master – 40 Women Deadlift/Men clean (135lb) & 13 Wall-walks
RX – 40 Women Deadlift/Men clean (155lb) & 50 HSPU

Want more information on GRID? Check out FAQ or learn more about our GRID 6 event coming up in Miami in early December.

MOVEMENT STANDARDS

AIR SQUAT

• At the beginning of repetition, player must start with hips and knees fully extended and locked out in the standing position
• Player must then descend into a squat (hip crease below horizontal plane of top of knees) then return to a fully standing position

PISTOL

• At the beginning of repetition, player must stand on one foot and start with hip and knee fully extended and locked out in the standing position
• Player must support their weight on one foot then descend into a squat (hip crease below horizontal plane of top of knees) then return to a fully standing position without the other foot touching the ground at any point prior to achieving standing lockout

WALL WALK

• At the beginning of repetition, player must be laying on the ground in the prone position with legs extended and toes, thighs and chest touching the ground
• Player must “walk” feet up the wall and hands toward the wall until a full vertical, wall facing handstand is achieved.
• Handstand position is counted when the player’s nose touches the wall
• Player must return back to the ground by walking hands forward. Player must slide or walk forward down the wall and not kick to the side to drop down the wall.
• Repetition is counted when the starting position is achieved (this includes the last rep of the set)

BURPEE OVER BAR

• At the beginning of repetition, player must be laying on the ground in the prone position with legs extended and toes, thighs and chest touching the ground
• Player must then elevate their body and jump, leaving the ground with BOTH feet simultaneously, over the bar.
• Repetition is complete when both feet land on the opposite side of the bar AT THE SAME TIME.
• If athlete jumps from one foot, the jump may be re-attempted without having to drop into the bottom of the burpee again.

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

DEADLIFT (Women)

• Player must elevate the barbell from the ground and obtain a fully standing position:

1. hips open
2. elbows and knees fully extended
3. feet stationary, parallel and within shoulder width
4. heels on the ground
5. shoulders behind the vertical plane of the barbell

• The repetition is counted when the Player achieves all points of performance simultaneously
• There shall be absolutely no bouncing of the weight (bending of the arms on the way down)

CLEAN (Men)

• 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

THRUSTER (Men)

• 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 (Women)

• 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