EVENT 2: GREYSKULL MEDLEY

​RULE SET:
Competitors must wait for line judge to blow the whistle to begin the race. If a competitor false starts they are instantly DQ'd and receive penalty points for an event scratch. The competitor must start behind the line. No part of the competitor's body can be touching the line. Competitor can be in a standing or in a sprinters starting position. The competitors can not move once the line judge says "set." Competitors can break the plain with any part of their body across the finish line. A ref will be partnered with you to form check and count your reps on your sit-ups, you will not be allowed to move onto the bear crawl until cleared to do so. This is not a twerking contest, you will be DQ'd if your back is not table top flat while performing your bear crawl lap.

GREYSKULL MEDLEY FORM TIPS:
The Greyskull Medley event is comprised of 3 components a 50 yard sprint, 25 sit-ups, and a 50 yard bear crawl.

SPRINT FORM TIPS:

1. Slightly lean forward from your waist while engaging your core.
2. Lift your chest, soften your shoulders, and draw them away from your ears.
3. Use short, fast strides to conserve energy.
4. To reduce your chance of injury, land softly and quietly with minimal impact.
5. Use a forefoot strike, and propel yourself forward from your toes. With each step, lift your thigh so it’s parallel to the ground.
6. Bend your elbows at a 90-degree angle and draw them straight back and forth, using an exaggerated movement and moving them through a wider range of motion than when you jog.
7. Raise your hands as high as your chin and back toward your low back.
8. Avoid rotating your torso and bringing your arms across the midline of your body.

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SIT-UP FORM TIPS:

1. Lie on your back on the floor. Bend your knees.
2. Put your hands on the sides of your body or behind your neck.
3. Bend your hips and waist to raise your body off the ground.
4. Lower your body back to the starting position and repeat.

BEAR CRAWL FORM TIPS:

1. Start on all fours and lift your knees so they’re at a 90-degree angle and hovering an inch off the ground. Keep your back flat, your legs hip-width apart and your arms shoulder-width apart.
2. ​Move one hand and the opposite foot forward an equal distance while staying low to the ground.
3. Switch sides, moving the opposite hand and foot.

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