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UK CROSS TRAINING ASSOCIATION UKXTA General Cross training competition rules Membership Rules and Regulations These rules are currently under discussion with the County representatives. If you have any views on any of these please contact them or us. We are aiming to have universal rules so that any member can expect similar judging at each event and therefore can train in the full knowledge of what is wanted. We are also looking to have rules that make it easy to judge such that only one judge is needed per piece of equipment for both counting and judging. This will enable smaller events to be run strictly and to the same rules as larger events without having to find a large number of judges. Bike The competitor themselves must
not enter starting sequences on the Bike. Either their coach or a course official,
depending on the course organiser, will input the correct sequence – race mode – for the piece of
equipment. Only when the judge says the distance has been completed can the
athlete progress. Lat
pull downs in front of the face To count the arms need to be fully extended at the top of the pull down and the bar must be pulled down below the level of the chin to the front of the body. Excessive leaning back will not be allowed. The judge will count out the full legal number of repetitions. You can stop and rest at any time and continue later on. But all reps must be done before continuing. The make of the machine needs to be made aware to the competitors at least 2 months in advance of the event. Lat
pull downs to behind the neck These are currently not
acceptable as part of the cross training competitions due to the high degree of
injuries they have caused. It is however recommended that you train your
shoulder muscles with these exercises for all round shoulder strength. Box
Step Ups The
step up box height must be between 13" and 14" high. The exact
height in inches or centimeters must be given to the Athletes at least 2
months before the event. If a particular model of step box is being used its
width and height, make and model must be described in order for the athlete to
be able to find one to practice on. To count as a step up both feet must be
fully on top of the flat part of the box with no part of the heel hanging over
the edge. The athlete must stand near to vertical, not bent over at the
hips, on the top
of the box with hips above the ankles and not excessively leaning back. Weights
must be placed on top of the box prior to going on to the next exercise. Sit-ups
To
count the hands must hold the ear lobes between thumb and forefinger and both the
elbows and the back must touch the ground at the end of the downward phase of
the sit up. There is no need for the back of the head to touch the ground. The
elbows must touch the knees at the top of the sit up and they must touch the
ground at the end of the sit up to be counted as complete and correct. The feet
must be held flat to the ground by the person selected to be your coach or a
course official. An option for feet to be placed under a secure foot hold can
also set for this exercise but again the course organiser must make this clear
before the event if sit ups are to be done this way. The judge will count the number of legal sit-ups. The athlete
can stop and rest and continue later on but all sit ups need to be done before
being able to continue. Row The athlete’s coach or course
official will input the correct start procedure and arrange any settings on the
seat and footrest that the athlete wants. As soon as the athlete is seated and
both their feet are touching the foot rests the athlete can start to row. The
athlete will not be able to leave the seat until the correct distance is rowed
but they are allowed to take their feet out of the straps and foot rests. Bench
Press The arms must be straight and fully extended at the top of the bench press and the bar must actually touch the chest at the end of the downward phase of the bench press. The back must not arch in the middle when lifting the bar up and your bottom must always be in contact with the bench. Your coach can spot you on this exercise and the judge will count the number of legal repetitions. The athlete can stop and rest and continue later on but you will not be allowed on to the next exercise until all are done. If the organiser wishes to determine where the athletes can place their hand on the bar they can do so by marking the bar with tape which will represent the maximum distance apart hands can be held. If this is to be done, there must be a women's maximum mark that is a different colour from the men's. Again if these marks are to be applied in a competition the organiser must clearly indicate at least 2 months in advance of the event the exact distance in centimeters between the marks so that athletes have time to train with these rules in mind. Treadmill
The
athlete’s coach or course official, depending on how the organiser is running
the event, is responsible for the correct inputting
procedure. The athlete must not touch the treadmill with their hands except for
the increase/decrease speed arrows. They must remain on the treadmill until the
distance is complete. They can stop to walk on the way. If the athlete falls off
the treadmill during the race they will be allowed back on but will have to
complete the whole distance again. Shoulder
press The shoulder press must be on a slightly inclined bench such that the bar can be lowered down in front of the face. It will not be acceptable if the bench is so vertical that the bar is lowered in a way that produces excessive neck twisting by the athlete in order to avoid facial contact with the bar. The arms must be fully extended at the top of the press and the bar must be lowered to below the nose on the downward phase. The back must be kept against the upright bench at all times. You will have to pick up the bar from the ground yourself and rest it on your lap if you need a rest at any time. If the organiser wishes to determine where the athletes can place their hand on the bar they can do so by marking the bar with tape which will represent the maximum distance apart hands can be held. If this is to be done, there must be a women's maximum mark that is a different colour from the men's. Again if these marks are to be applied in a competition the organiser must clearly indicate at least 2 months in advance of the event the exact distance in centimeters between the marks so that athletes have time to train with these rules in mind. Press
Ups
To count a press up must have
straight arms extended at the top of the press up and arms bent equally on both
sides of the body so that the chest or shoulder touch a clenched hand of a
course official or they touch an object of similar length that is held by an
official in right position. For women that will be under the shoulder and for
men at the sternum of the chest. Feet can be either side to side with ankles
near to touching or one on top of the other. Feet further apart that one inch
will not be allowed. The upward phase will be deemed to have been completed when
the back of the athlete reaches the arm of a course official and their arms are
fully extended. Chins
- (Pull Ups) To complete a correct pull up
the chin must be raised above the bar on the upward phase and the arms must be
fully extended at the end of the downward phase. If the bar touches just below
the chin that will count. At the end of each pull up the competitor must hang
with arms extended until the judge or course official calls out ‘up’. The
judge may not delay the hang for more than 1 second. In other words you must
hang with arms extended for just under a second before going on the complete the
next pull up. To notify the competitor that the upward phase is complete (with
chin above the bar) the course official or judge will call out the number of
pull ups done. If the pull up on the upward phase is incomplete the judge will
call out ‘no’. Dips To complete a correct dip the both arms must be fully extended at the upward phase and the shoulders must be lowered on the downward phase to a point designated by the course officials. This point should be adjustable such that each competitor has to bend at the elbow to a 90 degree right angle bend. The
upward phase will be deemed to be complete when the course official calls out
the number of dips done at the end of that upward phase. The down ward phase
will be deemed to be complete when the judge calls out ‘yes’ and when the
arm is bent at right angles at the elbow as indicated by an adjustable mark set to the side
of the dip bar by the course officials. This mark may be made by the arm and
clenched fist of the official where the shoulder needs to come down and touch
the fist. The official will hold the mark / fist at such a place as to cause the
elbow to be bent at right angles in order for the mark to be reached or touched. Squat
Thrusts To do a complete squat thrust
competitors must jump across two parallel lines that have been clearly marked on
the floor or mat. They must do this with their hands placed on the floor in
front of the lines in any place or way that they want. Their feet (toes) must
land clearly behind the back line at the full leg extension phase and they must
jump to clear the front parallel line. On the forward jump the toes must cross
the line but if the heels are raised and hanging over the line the jump will
count. If the heel touches the ground and then touches the line the jump will
not count. Judges will only call out numbers of complete jumps they have
observed. Competitors are allowed to jump to cross the front line with feet
further apart if they wish. As long as the line rules and toe positions are
adhered to the legs and feet can jump with or without feet together at the
competitor’s own preference. Squat
Thrusts Single
leg alternate squat thrust are to be judged in the same way with regards to feet
positions but where one leg must jump forward to clear the front line, the other
leg must jump to the rear to clear the back line. Bench
Jumps There are many variables that
can come into bench jumps but in the interests of the standardisation of the
sport we are recommending that these are done the following way under the
following conditions. The bench should be a height of between a maximum of 16
inches high and a minimum of 14 inches. The width should be no wider than a
standard step up box. In every competition the organiser must give the
dimensions of the bench at least 2 months in advance of the event. The height,
width and length must be given in centimeters. This will allow the competitors
time to find a similar bench in which to practice. Hands must be placed on the same bench such that the
height of where your place your hands is the same height as the box you are
jumping. For a jump to be deemed correct both feet have to land at the same time
either side of the bench. Judges will call out every two jumps instead of
everyone. In other words for 50 bench jumps, you will need to have jumped over
the bench 100 times. Upright
Row To complete a correct
repetition for an upright row the competitor needs to lift the bar with the
weights on up to just below the chin and down to a position where the arms are
fully extended with the bar held down by your waist. The competitors will need
to keep their back straight at all times and if the judge feels you are lifting
the bar in a way that might be dangerous to your health (curving the spine or
excessively initially jerking the bar in order to raise the weights) you will be
disqualified. Competitor are not allowed to extend their legs (by straightening
them as in preparing to jump in the air) in order to help with the raising of
the bar. Judges will call out a correct repetition by calling out the numbers of
the reps done at the end of each upward phase. Hip
Flexors To complete a correct hip
flexor the thighs must be brought up with knees together to touch a bar on top
of the hip flexor station. After this upward phase the competitors legs must
then be extended below the hips (not out in front of the body) with the feet
finishing vertically beneath the hips of the competitor and the legs fully
extended at the knee. The judge will call out the number of completed
repetitions at the end of each downward phase when the feet are below the hips
and legs are straight. The touching of the bars will be noted at the upward
phase. If no touch is observed by the judge the will call out ‘No’. If organisers fail to give athletes 2 months notice of slight changes to the rules that have been outlined above, they will be invalid and the event may not be sanctioned. |