Grid Iron

GRID IRON 2 ...coming soon!

Phenom Athletics

Time to get LEAN for summer! Join the 6 week challenge!

Event 4 (floater)

Will consist of:

Tire flips
Farmers carry
Wall jumps
Heavy bag toss

Registration will remain open until 4/8/16! Sign your team up today! 4 fun WODs and lots of great prizes!

https://www.wodrocket.com/index.php/competitions/find-events/grid-iron-redemption

Updated poster for event.

Event 3:
Team Total 1 rep max (Bench Press)
Time: (14 min)

Standards: The bar must start with a full lock out of the arms at the top and the bar must make connection with the chest and return to full lock out at the top for the rep to count.

Explanation: Each team has 14 min to find their total team max.

Grid Iron Redemption competition date has been changed to April 9, 2016

Grid Iron "Redemption "

Event 2: Chipper (14 min cap)

Adv:
80 T2B
80 Ground 2 Overhead 115/85
80 Burpee Box Jump Overs 24"

Int:
80 K2C
80 Ground 2 Overhead 95/65
80 Burpee Box Jump Overs 20"


Work to be split between all four athletes on the team. All athletes must do at least one rep of every movement. Standards will be discussed at the athlete briefing. All movements must be completed in order given.

Grid Iron Redemption
Event 1

6 min amrap (Men)
6 min amrap (Women)

Male athletes complete as many reps as possible in 6 minutes of:
30 Double-Unders
10 Thrusters
Then,
Female athletes complete as many reps as possible in 6 minutes of:
30 Double-Unders
10 Thrusters

Rx
30 Dub's
115 / 85 lb. Thruster

Intermediate
20 Dub's
95 / 65 lb. Thruster



In the Prescribed Division, the two men will have 6 minutes to complete as many reps as possible of 30 "Double-Unders" and 10 Thrusters". Only one man will work at a time, and must alternate after completing one full round by tagging their partner. After the men’s 6 minutes are up, their will be a 10 second reset and then the women will have 6 minutes to do the same work.

In total, it’s a 12 minute workout. The team’s score is equal to the total reps completed by the male pair plus the total reps completed by the female pair. Both the male and female totals will be entered online.

Grid Iron was tough, but "Grid Iron Redemption" will be tougher! There will be former teams who didn't take the podium in the last event coming back to redeem themselves. There will be an all out lifting fest for all those who love to lift heavy things and killer metcons for those whose cardio is off the charts! This is what it looks like so far: 3 wods, 1 floater, and multiple co-ed teams of 4 (2 men & 2 women) coming together to compete for the coveted Grid Iron medal. Some will return to try to hold on to their spots and others will come to dethrone them! Who will reign supreme? Only time will tell!

https://www.wodrocket.com/index.php/competitions/find-events/grid-iron-redemption

Congrats to our 1st, 2nd & 3rd place "Scaled" winners at our "Grid Iron" competition

Congrats to our 1st, 2nd & 3rd place "Intermediate" winners at our "Grid Iron" competition

Congrats to our 1st, 2nd & 3rd place "RX" winners at our "Grid Iron" competition.

A big thank you to everyone who came out to our first competition ever at CrossFit Phenom! Congratulations to all the athletes on an awesome performance. Looking forward to seeing you all at the next event!

wodRocket - leaderboards

Competition Results:

https://www.wodrocket.com/index.php/event-results?event=1145

www.wodrocket.com scoring results social registration leaderboard

Update to team heats. Please take note of these changes.

Wod update

Final "Floater" Wod

Part 1

(8 min) Team Max Back Squat
(Off the Rack)

Each team will have 8 min to establish a total team score of total weight squatted for their team. Each athlete must participate in the back squat workout. There can only be one athlete working at a time on the lifting floor. Only the athlete's best lift will be recorded.

Part 2

(5min) Team Max on

Rx = Toes 2 Bar
Int. = Knees 2 Elbow
Scaled = Knees 2 Chest

Each team will have 5 min to establish a team total in their prescribed movement. Each athlete must contribute at least one rep and there can only be one athlete working at a time.

GRID IRON updates and standards

Event 1

Rep scheme is 4-3-2-1 (12 min Cap)

Rx

Deadlifts 185/ 135
Power clean "
Burpee box jump overs 24/20

Intermediate

Deadlifts 165/ 115
Power clean "
Burpee box jump overs 24/20

Scaled

Deadlifts 115/ 75
Power clean "
Burpee box step overs 20"

Details:
event one starts with the men going first. The first male will go first completing all four reps of each movement and after completion will tag in the other male team mate to complete his four reps of all movements. This will go on until they complete the whole 4-3-2-1 reps scheme. After completion the women will immediately start. All team members must stand behind the line while the athlete are working or there will be a (20 sec. Non- working penalty) for the team! There will be a male and female bar already set up in the workout area.

Standards:
1. (Deadlift) The athlete must be fully extended in the knees and hips with their shoulders behind the bar at full lock out.

2. (Power Clean) The athlete must be fully extended in the knees and hips and the bar must be resting on their shoulders with their elbows beyond the bar at the top of the lift.

3. (Burpee Box Jump Over) The athlete must plant their chest on the ground at the bottom of the burpee. On the "box jump over" the athlete can choose to jump completely over or jump on the box with both feet landing at the top. On the take off you must jump with both feet. Single leg take off's will not be allowed for "RX" and "intermediate" divisions.

4. (Burpee Step Overs/ Scaled) The athlete must plant their chest on the ground at the bottom of the burpee. On stepping over the box the athlete must plant both feet on top of the box when stepping over or the rep will not be counted.

Event 2

5 min amrap (Men)
5 min amrap (Women)

Male athletes complete as many reps as possible in 5 minutes of:
3 Thrusters
6 pistol squats
Then,
Female athletes complete as many reps as possible in 5 minutes of:
3 Thrusters
6 pistol squats

Rx
135 / 95 lb. Thruster

Intermediate
95 / 65 lb. Thruster
45/ 25 Alt. overhead plate Lunge

Scaled
65 / 45 lb. Thruster
25/ 15 lb. Alt. overhead plate lunge

In the Prescribed Division, the two men will have 5 minutes to complete as many rounds as possible of 3 Thrusters and 6 pistol squats. The "intermediate" and "scaled" divisions will replace the "pistol squats" with "Alt. overhead plate lunges". Only one man will work at a time, and must alternate after completing one full round. After completion of their 5 minutes there will be a 10 second reset and then the women will start. All team members must stand behind the line until they are tagged in or there will be a (20 sec. non-working penalty) for the whole team! There will be a male and female bar already set up in the workout area.
In total, it’s a 10-minute workout. The team’s score is equal to the total reps completed by the male pair plus the total reps completed by the female pair. Both the male and female totals will be entered online.

Standards:
1. (Thruster) At the bottom of the "Thruster" the hips must be below parallel. At the top of the "Thruster" the hips, knees and arms must be fully locked out with the bar being aligned up with the shoulders. Anything other than this is a "no rep"!

2. (Pistol Squat) At the bottom of the squat the hips must be below parallel with the extended leg off of the ground. At no time can the extended leg make contact with the ground while in motion. The only time both legs can make contact with the ground is at the top of the squat. The "hips" and "knee" must be at full extension at the top of the squat or it is a "no rep"! If the athlete is not successful with the rep they must repeat the squat with the same leg until they are successful with that leg before transitioning over to their other leg.

3. (Alt. Overhead Plate Lunge) The athletes must step forward with the bumper plate over their head with arms in a full lock out position. The athlete must alternate legs. There will be no jumping lunges or reverse lunges allowed.

Event 3

7 min amrap (Men)
7 min amrap (Women)

Male athletes complete as many reps as possible in 7 minutes of:
30 double-unders
10 power sn**ches
Then,
Female athletes complete as many reps as possible in 7 minutes of:
30 double-unders
10 power sn**ches

Rx
95 / 75 lb. sn**ch

Intermediate
75 / 55 lb. sn**ch

Scaled
60 single-unders (in place of double-unders)
65 / 45 lb. sn**ch

In the Prescribed Division, the two men will have 7 minutes to complete as many rounds as possible of 30 "Double-Unders" and 10 Power Snatches". Only one man will work at a time, and must alternate after completing one full round by tagging their partner. After the men’s 7 minutes are up, their will be a 10 second reset and then the women will have 7 minutes to do the same work.

In total, it’s a 14-minute workout. The team’s score is equal to the total reps completed by the male pair plus the total reps completed by the female pair. Both the male and female totals will be entered online.

"Floater"
Will be release a week before the competition.

Grid Iron wod's released

Event 1

Rep scheme is 4-3-2-1 (12 min Cap)

Rx

Deadlifts 185/ 135
Power clean "
Burpee box jump overs 24/20

Intermediate

Deadlifts 165/ 115
Power clean "
Burpee box jump overs 24/20

Scaled

Deadlifts 115/ 75
Power clean "
Burpee box step overs 20"

Details:
event one starts with the men going first. The first male will go first completing all four reps of each movement and after completion will tag in the other male team mate to complete his four reps of all movements. This will go on until they complete the whole 4-3-2-1 reps scheme. After completion the women will start. The team as a whole can help to switch out the weights but the athlete lifting can't start working until all other team members are standing out of the workout area. All team members must stand behind the line until they are tagged in.

Event 2

10 min amrap

Male athletes complete as many reps as possible in 5 minutes of:
3 Thrusters
6 pistol squats
Then,
Female athletes complete as many reps as possible in 5 minutes of:
3 Thrusters
6 pistol squats

Rx
135 / 95 lb. Thruster

Intermediate
95 / 65 lb. Thruster
45/ 25 Alt. overhead plate Lunge

Scaled
65 / 45 lb. Thruster
25/ 15 lb. Alt. overhead plate lunge

In the Prescribed Division, the two men will have 5 minutes to complete as many rounds as possible of 3 Thrusters at 135 lb and 6 pistol squats. Only one man will work at a time, and must alternate after completing one full round by tagging their partner.

Immediately after the men’s 5 minutes are up, the two women have 5 minutes to do the same but with a 95-lb. barbell.

In total, it’s a 10-minute workout. The team’s score is equal to the total reps completed by the male pair plus the total reps completed by the female pair. Both the male and female totals will be entered online.

Event 3

14 min amrap

Male athletes complete as many reps as possible in 7 minutes of:
30 double-unders
10 power sn**ches
Then,
Female athletes complete as many reps as possible in 7 minutes of:
30 double-unders
10 power sn**ches

Rx
95 / 75 lb. sn**ch

Intermediate
75 / 55 lb. sn**ch

Scaled
60 single-unders (in place of double-unders)
65 / 45 lb. sn**ch

In the Prescribed Division, the two men will have 7 minutes to complete as many rounds as possible of 30 double-unders and 10 95-lb. power sn**ches. Only one man will work at a time, and must alternate after completing one full round by tagging their partner.

Immediately after the men’s 7 minutes are up, the two women have 7 minutes to do the same but with a 75-lb. barbell.

In total, it’s a 14-minute workout. The team’s score is equal to the total reps completed by the male pair plus the total reps completed by the female pair. Both the male and female totals will be entered online.

"Floater"
Will be release a week before the competition.

Event 1 updates

1: Hang cleans are now Power cleans
2: Scaled division men and women are now both doing a 20 inch box.

This is what "Event 1" looks like.

Event 1

Rep scheme is 4-3-2-1 (12 min Cap)

Rx

Deadlifts 185/ 135
Power clean "
Burpee box jump overs 24/20

Intermediate

Deadlifts 165/ 115
Power clean "
Burpee box jump overs 24/20

Scaled

Deadlifts 115/ 75
Power clean "
Burpee box step overs 20"

Details:
event one starts with the men going first. The first male will go first completing all four reps of each movement and after completion will tag in the other male team mate to complete his four reps of all movements. This will go on until they complete the whole 4-3-2-1 reps scheme. After completion the women will start. The team as a whole can help to switch out the weights but the athlete lifting can't start working until all other team members are standing out of the workout area. All team members must stand behind the line until they are tagged in.

Grid Iron's cover photo

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