TEAM ATHLETE S GUIDE

TEAM ATHLETE S GUIDE

ENDURANCE EVENT: Overview: This event will be timed using a timing mat and timing chip and will take place outside the stadium. Athletes will run approximately half a mile with a SandBell, perform three mat based exercises as a Team at a mat station, run a half-mile without a SandBell and then perform at a Team based jump rope station before completing the final lap and the event overall. This event represents 25% of the Athletes overall CG Games Finals ranking. Details/Rules: Each Team Athlete will complete the event one time Teams will start together, compete together and finish together Athletes run one lap (approximately a half mile) with a SandBell Men - 25 lbs, Women - 15 lbs Teammates do not have to stay together during the laps Upon completion of one lap, Athletes will drop their SandBell, stop at the CG Mat station at their Team's designated stall and work collectively to complete this sequence of exercises: 120 Team Hand Release Push-up SandBell Transfers Men - 25 lbs, Women - 15 lbs 120 Team SteelBell Squat to Over-the-Shoulder Drop Men - 50 lbs, Women - 30 lbs 120 Team SandBell Sit-ups Men - 25 lbs, Women - 15 lbs Once all three exercises have been completed the Team may leave the mats to start their second lap. Athletes will run a second lap around the stadium without a SandBell At the end of the second lap, they will stop at the jump rope station at their Team's designated stall to perform: 300 total Team reps of jumping rope Athletes will have two lengths of jump ropes to choose from: a shorter size at 100 in and black in color or a longer size at 116 in and tan in color. The jump rope will be a 1.25 inch diameter battle rope Upon completion of the jump rope station, Teams will all hold onto one piece of rope that is approximately 8 ft long as they sprint to the finish together, a distance of approximately 75 yds The position of the Teammate wearing the timing chip does not matter as the Team crosses the finish line, so long as all Teammates are holding the rope Team Rep Counting: Mat Station: Teams will be responsible for a total of 120 reps. 12 reps completed by a Teammate will result in one set completed and a counting device being slid over. The Team is finished with each exercise when all 10 sets are done Teams can only work on one exercise at a time No 12 rep sets can be shared among Teammates 2

Jump Rope Station: Teams will be responsible for a total of 300 reps. 30 reps completed by a Teammate will result in one set completed and a counting device being slid over. The Team is finished when all 10 sets are done No 30 rep set can be shared among Teammates Teammates do not have to do equal amounts of work at the CG Mat and jump rope stations Movement Explanations: Hand Release Push-Up SandBell Transfer: Athlete will lay on the ground, release their hands and perform a push-up In the high-plank, or up position, the Athlete will reach across their body and beneath the opposite arm to pull a SandBell from one side of their torso to the other side The SandBell must be pulled all the way through so that no part of the SandBell is touching the Athlete when on the ground for the hand release portion of the push-up In the high-plank position, Athletes must have knees higher than 6 in. This will be judged according to a 6 inch cone placed next to the Athlete's knees Locked elbows will not be judged in the high-plank position NO REPS - Hand Release Push-Up SandBell Transfer: SteelBell Squat to Over-the-Shoulder Drop: SandBell touches the Athlete s body in the down position during the hand-release Athlete doesn t release their hands during the push-up Knees are lower than 6 in during the SandBell transfer Athletes will squat down to pick up a SteelBell that then must be lifted above and over the Athlete s shoulder and dropped so that it lands behind them. The Athlete will turn around 180 degrees to face the SteelBell and perform the exercise again. The process of picking up, lifting up and over, dropping, and turning will repeat until the Athlete/Team achieves their total rep count SandBell Sit-Up: NO REPS - SteelBell Squat to Over-the-Shoulder Drop: Athlete fails to elevate the SteelBell over the shoulder Athlete turns their body or drops their shoulder before the SteelBell is lifted over the shoulder Athlete holds a SandBell as they perform a sit-up on their mat Athlete must touch the SandBell to the ground behind their head when in the down or lying position of the sit-up Athlete must touch the SandBell to the ground between their legs when in the up position Lap: NO REPS - SandBell Sit-Up: SandBell doesn t touch the ground in front or behind the Athlete Disqualification: Athlete fails to carry the SandBell the full distance on the first lap 3

Athlete runs a route other than the designated route Max Time: Teams - 30 mins STRENGTH EVENT: Overview: Athletes will perform a farmer's carry approximately 100 ft and load the weight onto a sled. The Athlete will sprint back to the start, pull the weighted sled 100 ft towards themselves, hand-over-hand, by way of a rope. The Athlete will then perform a sled push 100 ft and finish the event with a final farmer's carry back to the start line. This event is hand-timed by an official CG Games Judge. Team Athletes will complete this challenge relay style in any order they choose. Each Athlete will complete the event one time and the total time it takes all four Athletes to go is their recorded time. This event represents 12.5% of the Athletes overall CG Games Finals ranking. Details/Rules: Farmer s Carry: Sled Pull: Sled Push: Athlete must hold one SteelBell in each hand by gripping the top in a farmer's carry style hold. Athlete may not hold underneath the SteelBell Athlete may drop the SteelBell to rest their hands, but may not make forward progress with the SteelBell in any way that is not a farmer's carry Athlete loads both SteelBells onto a sled that will already contain a base-weight SteelBell. When the Athlete loads the two SteelBells on the sled from the farmer's carry, there will be a total of three SteelBells on the sled Athlete sprints back to the start line to the end of the rope, which is attached to the sled Men: 50 lbs per hand Women: 30 lbs per hand Athlete will pull the sled in by way of a 1 1/4 inch rope until the sled crosses the sled-stop line The Athlete must pull from a standing position While pulling the sled, the Athlete s feet must stay within the pull-zone, marked by two parallel lines three ft apart. If the Athlete steps behind the white pull-zone line, one warning will occur Athlete must remain on their feet during the entire sled pull Once the sled breaks the plane of the sled-stop line, the Athlete will disconnect the rope from the sled via a metal spring-loaded carabiner Athlete pushes the sled approximately 100 ft until the entire sled crosses the far line Farmers' Carry: Athlete carries two SteelBells back to the start line in the same farmer's carry format 4

Athlete may drop the SteelBells upon crossing the white line, at which point, the next Teammate in the relay may pick up the SteelBells and begin their farmer's carry Additional Information: Official CG Games personnel will assist the Teams by extending the rope, attaching the rope to the sled and replacing the SteelBell base weight on the sled for the next Teammate. This will take place while the previous Teammate is performing their sled push and farmer's carry No Reps/Penalty/Max Time: No Reps: Penalty: NA Max Time: If the Athlete moves their feet or body behind the sled pull-zone after an initial warning, a penalty of 15 sec will be added to the total time 20 mins AGILITY EVENT: Overview: Team Athletes will perform a series of agility-based exercises as they travel down the field for a distance of approximately 40 yds and then sprint back. Athletes will run through the agility course twice in a relay fashion. The time that it takes for the Team to complete both rounds will be clocked as their total time. This event is hand-timed by an official CG Games Judge. This event represents 12.5% of the Athletes overall CG Games Finals ranking. Details/Rules: Athletes will compete in waves and will start off a judge s whistle Athletes will start the race in the side shuffle position Athlete shuffles 5 yds down, touches the 5 yard line, and shuffles back, touching the start line Athlete must keep hips from turning and feet from crossing during the shuffle Athlete sprints to the 10 yard line, touches the 10 yard line, and backpedals back, touching the start line Athlete must maintain a backward position throughout the duration of the backpedal Athlete then sprints to the agility ladder and performs an icky shuffle. This exercise was performed in this year's Prelims Athlete moves through the ladder with a side to side pattern, 1 foot out, 2 ft in, 1 foot out, etc, keeping one foot always on the outside and one foot always in the square (icky shuffle) Athlete performs six forward hurdle hops Athlete must hop over the hurdle with feet together Feet must travel over and above the actual hurdle, not to the side of the hurdle 5

Athlete then performs three consecutive 360-degree agility cone patterns Athlete will move their feet 360 degrees around the cone and may approach this anyway they choose Athlete performs six lateral hurdle hops. This exercise was performed in this year's Prelims. Athlete must hop over the hurdle with feet together Feet must travel over and above the actual hurdle, not in front or behind the hurdle Athlete performs 6 agility ring steps (one foot in, one foot out, repeat) Athlete puts one foot inside the ring, then the other inside, then one foot out, then the other out Both feet inside and both feet out of the ring equals one rep The Athlete s weight, as they step inside the ring, must be on grass for the rep to count (versus stepping on the ring only) The entire foot doesn t have to be in the ring The entire foot must fully exit the ring The Judge must see the weight distribution inside the ring. This exercise was performed in this year s Prelims Athlete sprints to and must go around a nearby tall cone and sprints back to the start line Athlete must make hand contact with the next Teammate in their relay before that Teammate may make forward progress. This next Teammate must be positioned behind the start line in the side shuffle position The Team s time will be stopped when their fourth Teammate s foot crosses the line on the Team s second consecutive round Stoppages/Penalties/No Reps/Max Time: Stoppages: Athlete doesn t touch the white line on the shuffle, sprint or backpedal Athlete must come back to touch the line Athlete displaces the agility ladder in a way that impedes forward progress Athlete must straighten the ladders so that forward progress is possible Penalties: Athlete crosses feet on shuffle: 5 second penalty each time Athlete jumps or steps over hurdle one-foot at a time 5 second penalty each time Athlete misses stepping in a square on the icky shuffle 5 second penalty for every square missed No Reps Athlete knocks over a hurdle Athlete must pick up the hurdle before performing the rep again Athlete fails to jump directly above and over the hurdle Athlete doesn t have feet inside the ring during ring in and out 6

Max time: Athlete moves one foot in while moving a foot out at the same time (toe tap movement) 16 mins INTERVAL EVENT: Overview: Team Athletes will perform six total intervals in relay fashion. Their working time will be recorded by a CG Games Judge. Intervals include an approximately 25-30 yd sprint down and back, followed by hand release chest to ground hurdle hop-over and another sprint down and back. This event is hand-timed by an official CG Games Judge. This event time will represent 25% of the Athlete s overall CG Games Finals ranking. Details/Rules: All Teams in the wave will line up behind the start line. The 1st Teammate in the relay in each lane will start simultaneously when the whistle is blown After the Team s personal judge will start their Team s clock, while at the same time, the Team's first Athlete in the relay sprints approximately 25 yds, touches the far line with their hand and sprints back past the start line to a hurdle The Athlete must cross the line, turn around to face the start line and perform four hand release chest to ground hurdle hop-overs Head must stay behind the start line during hand release chest to ground hurdle hop-over Athlete touches chest-to-ground, releases hands, gets back on feet, and jumps over the hurdle. This is one rep. The Athlete performs a total of 4 reps Athlete then sprints approximately 25 yds, touches with their hand the far line again, and sprints back to make hand contact with the 2nd Teammate in their relay, who performs the same sequence. This process continues to the third and then fourth Teammates, completing one total Team round Each Team will complete six total rounds on one continuously running clock (each Teammate runs six times for a Team total of 24) The workload must be evenly distributed between all Teammates. In other words, each Teammate must run six times each The Teammate relay order must be maintained throughout the entire interval event The judge will stop the Team s clock when the fourth Teammate in the relay has completed the Team s sixth round by having their foot cross the start line No Reps/Penalties/Stoppages: No Reps: Athlete knocks over the hurdle Athlete must pick up the hurdle Athlete must perform the hand release chest to ground hurdle hop-over again 7

PEAK: Overview: Penalties: Stoppages: Max Time Athlete s head crosses the start line during hand release chest to ground hurdle hop-over Athlete fails to jump directly above and over the hurdle False start 10 second penalty per occurrence added to the total working time Teams change the order of their relay from their first round order 10 second penalty per occurrence Athlete doesn t touch the far white line Athlete must come back to touch the line Athlete doesn t release their hands before getting off the grass Athlete must release hands before proceeding Athlete doesn t make hand contact with their relay Teammate 20 min Athlete must make hand contact with a Teammate before the next Teammate can make progress down the field Athletes will run a total distance of between 500 and 700 yds in a down and back pattern as they maneuver through physical obstacles that include monkey bars, marine hurdles, wall climb, balance beams and other obstacles. The event will also include body-weight exercises such as sprints, bear crawls, crab walks and equipment based exercises that involve bag drags, SandBells, and medicine balls. Team Athletes will run this course one time only in a relay fashion. This event is chip timed. This event time will represent 25% of the Athlete s overall CG Games Finals ranking. Details/Rules: This event will be timed using a timing chip and timing mat Each Team member runs the course one time, passing their chip off to the next Teammate in a relay fashion The total Team time is when all four Teammates have run through the course Teammates will hand off their chip in a designated area between the start and finish line of the course Obstacles/Exercises Included (in no particular order): Sprint 8

High Agility Hurdle Marine Hurdle Vertical Wall Balance Beam Overs SandBell Toss Rope Whip A foot must land in every square Athlete must clear these hurdles without jumping from wall to wall or walking along the outside border Athlete must clear a 9 foot wall. A rope and foot hold is available for assistance Athlete must walk a tri-sectional balance beam without falling and must have a foot cross the white tape line before jumping off the beam to complete the obstacle Athlete must travel over this obstacle Athlete may not take steps with the SandBell Athlete must complete 20 reps with the midpoint of the rope elevating high enough to reach a full range of motion with their feet behind a painted line SandBell Bear Crawl Toss Athlete must have weight distributed on hands with palms down while advancing the SandBell from a bear crawl position SandBell Carry Agility High Hurdle Slider Pull Athlete must hold a SandBell while stepping in every square With a slider under each foot in a high-plank position, Athletes must pull themselves forward using their upper body while their feet drag on the slider Slam Ball Broad Jump Toss Athletes must toss the slam ball from a standing position and then broad jump to the Slam Ball for a distance of approximately 25 yds. Two hands must touch the ground before each broad jump. Feet must stay stationary during the toss. Athletes must broad jump to the ball until the ball is between any portion of their feet, at which point they can pick the ball up and toss again Slam Ball Crabwalk Toss Athletes must toss a slam ball from a seated position and then crab walk to the slam ball for a distance of approximately 25 yds Slam Ball Bear Crawl Push Athletes bear crawl while pushing a slam ball a distance of approximately 25 yds. Athlete must have weight distributed on hands with palms down while advancing the SandBell from a bear crawl position Cargo Net Climb Overs & Unders Athletes clear an inclined, horizontal, and declined suspended net Athlete must travel through the entrance and finish through the exit Athletes must go over and under these obstacles 9

Loaded Carry Low Crawl Athletes must pick up and carry a heavy bag for distance Athletes must crawl a distance of approximately 20 yds with a bungee net approximately 2 ft above the ground Skills Bag Forward Drag Athletes must face forward while holding a strap attached to a loaded bag Skills Bag Backward Drag Monkey Bars Athletes must face towards the bag while holding a strap attached to the loaded bag Athletes must touch and bear weight with both hands on every bar OBSTACLE FAILURE: Three unsuccessful attempts are the maximum number of attempts for any obstacle and results in 10 CG Games Thrusters If an Athlete chooses to not attempt an obstacle, a mandatory 10 CG Games Thrusters must be completed CG Games Thruster: A thruster refers to a non-jumping chest-to-ground burpee Athlete must touch their chest to the ground Hands must release from the ground Standing tall means they rise fully vertically, with knees and hips locked and spine vertical before starting the next rep Judges may no-rep the Athlete if: No Reps/Stoppages: No Reps: Stoppages: Rope Whip Hands don t release Athlete doesn t rise fully Reps performed with feet on or in front of line don t count Balance Beam Athletes fails to walk the full distance of the balance beam (so that their foot crosses the white tape line) SandBell Toss High Hurdle Must start back at the beginning of the beam Athlete take steps with the SandBell Athlete must go back to the spot of the foul Foot misses a square Athlete must stop and put a foot in the missed square 10

Broad Jump Monkey Bars Taking steps with the SandBell still in hand Athlete returns to last SandBell position Two hands don t touch the ground prior to every jump Athlete must return to the last jumping position Skipping bars will result in the Athlete coming back to put both hands and bear weight on the skipped bar Not putting both hands and bearing weight with both hands will result in the Athlete coming back to the missed bar Cargo Net Climb Jumping on or off the sides will result in a stoppage and obstacle will need to be completed again properly DISQUALIFICATION: Max Time: Athlete interferes with another competitor results in a forfeiture of that timed challenge. Athlete will have one more chance to record a time for that challenge before disqualification from CG Games Finals 35 mins General Athlete Rules Athletes must always wear bib on the front of their bodies Timing chips must be worn on the Athlete s ankle at all times All Teams competing in chip timed events (relay fashion) must take the time to secure the Team s timing chip to the next Athlete s ankle Please stay at least 15 ft away from any timing mats when not competing If an Athlete on a Team is unable to finish an event, whether by injury, infraction or any other reason, the Team will receive a max time for the incomplete event(s) General Scoring for CG Games Finals: Teams must complete all five events, receiving a time for each event Each event time is ranked amongst the other Teams event times within the Athlete s division they are competing in A Teams event ranking is then averaged with the following weights: Endurance: 25.00% Strength: 12.50% Agility: 12.50% Interval: 25.00% Peak: 25.00% This average is then ranked amongst all Teams within the division for an overall Athlete ranking Top four in each division qualify for the Super Finals 11