GRID 6 SCII – Echo
RACE RULES:
One male and one female will enter the GRID at the start of the race. Either male or female may begin first. If the female starts, she deadlifts the bar while the male waits. When a switch happens, the male will clean the bar and the female may substitute while he is performing reps. There is only ever one male and one female allowed on the GRID at a time and they must alternate performing reps.
At each ‘station,’ the total number of reps must be completed at the station, the male and female do not need to perform the same amount of reps. In other words, work per station may be split up however. The only rule is that each station must reach the given amount of reps assigned and men and women must alternate performing reps to get to that number.
Players may begin performing reps at the next station, but reps will not count until the previous station is complete.
Time stops when both working male and female complete the final station and cross the finish line.
After Echo 1 is complete there will be a short reset and Echo 2 will begin with the same rules and scored as a completely separate race.
ELEMENTS BY DIVISION
AAA
30 KB/Snatch @ 35lbs
70 Sit-ups
20 Pull-Ups
30 FS/OHS @ 95lbs
AA
30 KB/Snatch @ 53lbs
40 TTB
10 Double Touch
30 FS/OHS @ 115lbs
A
30 KB/Snatch @ 70lbs
40 TTB
15 Bar Muscle Up
30 FS/OHS @ 135lbs
Movement standards.
KETTLE BELL SWING
- Repetition begins with the KB breaking the back of the leg plane with the KB between the legs. The KB does not need to touch the ground between reps
- The KB is swung forward to achieve overhead position with wrists stacked directly over shoulders/hips/knees
- The repetition ends when arms locked out overhead hips are fully open knees locked out heels on the ground KB tilted no more than 90º forward
KETTLE BELL SNATCH
- Repetition begins with the KB breaking the back of the leg plane with the KB between the legs. The KB does not need to touch the ground between reps
- The KB is swung forward, with one arm, to achieve overhead position with wrist stacked directly over shoulders/hips/knees
- The repetition ends when arms locked out overhead hips are fully open knees locked out heels on the ground
TOE-TO-BAR
- At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
- Player must break the vertical plane of the bar with their heels before attempting their repetition
- Player must elevate both feet and touch the bar at some point simultaneously
- Bar contact must be made in the area between the hands
SIT UP
- Standard butterfly sit up from a seated position on the ground and the bottoms of the feet together
- There will be one station of sit-ups taking place on an ab-mat only
- The repetition starts with the hand touching the ground behind the athletes head
- The athlete will sit up, bending at the hips
- The repetition is complete when both hands touch the floor on either side of the feet
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
*** we will also accept a box assisted version of the bar muscle up. If you choose to use this version you must alert your ref prior to the first rep
- The beginning of the box assisted variation begins with both feet on the ground
- Player then elevates by pulling upward onto/over the bar and/or pushing off of the top of the box to achieve full elbow lockout above the horizontal bar. Any box height available may be used (20″, 24″, 30″)
- Player’s head breaks the vertical plane above the bar while locked out on top