GRID 6 SC – RACE 3&4 – Echo

Race 3 of 9. 

RACE RULES:

ELEMENTS BY DIVISION   

Movement standards.

Deadlift (Women all divisions)

•  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)

Handstand Push­-up (A & AA divisions only)

•  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

Deck to Handstand  (AAA divisions only)

• 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:

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

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)

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 clears 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

Jumping Chin Over 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 chin clears the horizontal
• The repetition is counted when Player’s chin clears  the horizontal bar 
• A serial repetition must begin with elbows locked out below the bar

Clean (Men and Women all divisions)

•  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

Clean and Jerk (Ground to Overhead for Men all divisions)

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

1. Player may use any form of clean unless specifically designated (i.e., muscle, power, full, split or continental).
2. The clean is complete when Player successfully achieves a fully standing position while supporting the barbell in the front rack position with both elbows in the frontal plane of the barbell

•  Jerk: must initiate from the front rack position achieved by a clean
• Player must elevate the barbell from the shoulders to a position directly overhead using any form of jerk
• 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

Snatch (Ground To Overhead for Men all divisions)

•  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