MOVEMENTS

L-Sit Hold:

An approved hold will consist of the following body position:

• Athletes will be positioned on and in between the Support Objects, in a position of support with their legs extended in front of them. The Support Objects can be any of the following:
  • Parallettes
  • 2 plyo boxes
  • 2 stacks of bumper plates
  • If you have questions regarding the support objects please email in any questions.
• The athlete must create a target which is 2" lower than the holding platform. This can be created using bumper plates (or a suitable substitute) measured to a height 2" lower than their holding platform.
• Upon go, the athlete will assume the L-Sit position.
  • Hands on the support objects - parallettes, boxes, plates etc
  • Legs fully extended, with feet/heels positioned above the bumper plates
  • Hips at a 90 degree angle
  • No part of the butt touching the floor
• As soon as the athlete is in the approved L-Sit position the timer may start.
• The hold is over and the timer should stop when the following happens:
  • The athlete is no longer able to hold the approved L-sit position
  • Either or both of the feet/heels touch the target
  • Butt touches the ground
  • Knees bend

Any athlete who alters/modifies the equipment or movements described in this document or shown in the video standards may be disqualified from the competition if deemed by the head judges to give an unfair advantage.

FLOW

The challenge begins with the athlete positioning themselves between the support objects.

When the athlete is ready they will assume the approved L-sit position as described above.

Once the athlete has reached the approved hold position, the clock should start.

The hold is over and the clock should stop immediately when any one of the following occurs:

• The athlete is no longer able to hold the approved L-sit position
• Either or both of the feet/heels touch the target
• Knees bend

If the athlete is going for another attempt during the same video:

• Timer needs reset to start from zero
• Athletes may make as many attempts during their video as they would like.

VIDEO SUBMISSION STANDARDS

Workouts must be recorded in accordance with the video submission standards below, uploaded to YouTube and included with your score submissions for validation purposes.

All video submissions should be uncut and unedited in order to accurately display the performance. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. Sound should be ON during the filming. Be sure the athlete has adequate space to safely complete the movement and clear the area of all extra equipment, people, or other obstructions so that the video is clear.

The video should be shot from the side of the athlete - and during the hold the camera should be positioned at the same height as the target. The entire body, and space between the heels of the feet and target need to be visible throughout the entire video.

Critical items that need to be clearly visible on the video:

1. The athletes entire body - when in the L-sit with the support objects and target visible.
2. The space between the athletes feet and the target
3. Timer

Next the athlete should follow the steps outlined below:

1. The submitted video should start with the entire athlete in frame stating their name and the challenge name.
2. The athlete should then show the support objects and target clearly on the camera, the following needs to be clearly visible on the video:
   • That no part of the athlete is in contact with the floor when in the approved L-sit position.
   • The target is clearly 2" lower than the support objects.
     • This needs to be measured with a tape and clearly shown on the video.
3. The camera should back up to show the set up position of athlete, the support objects, the space between the target and feet while in the approved support position from a height level with the target object(s)
   • The timer should be set and ready to count up in seconds once the athlete has reached the L-sit position.
4. The athlete needs to show the camera all supportive equipment they are wearing or will wear for the challenge to confirm it all matches the rules outlined.
5. The athlete can begin the L-sit hold based on the criteria outlined above.
   • The clock should start when the athlete reaches the approved hold position.
6. The attempt is over and the video may conclude when the athlete's feet hit the support objects or their butt touches the ground
   • The clock should stop as soon as any one of the following occurs:
   • The athlete is no longer able to hold the approved L-sit position
   • Either or both of the feet/heels touch the target
   • Knees bend
   • Note: If the athlete is going for another attempt during the same video, the timer needs to be reset to 0

• All of the steps above must be done with the camera continuously running for the video to be accepted.
• Failure to show these steps/items makes the video submission subject to rejection at the judge's' discretion
• Refer to the challenge demo video on the Rogue website for a visual for how the workout and video should flow.