RULES AND REGULATIONS
MILITARY POLICE
INTERNATIONAL CHAMPIONSHIP
CROSSFIT CHALLENGE
MIŃSK MAZOWIECKI, 2016
INDIVIDUAL COMPETITION – DAY 1
I.
PARTICIPANTS: 4 male and 2 female
II. DATE: 9 May 2017
III. PLACE: Rynia (Near to Warsaw)
IV. OUTFIT:
‒
‒
field trousers;
‒
sports shoes;
‒
t-shirt with number(provided by the organizer);
‒
bulletproof vest (provided by the organizer).
PROCEDURE:

The participants start together in the order drawn at the technical briefing in
groups of 10;

The bases for crossfit challenge exercises are assigned to the participants;

The order of the exercises in the team competition (the exercises are done one
after another with a change of the bases);
Base 5: Burpees
Base 4: Kettlebell swing
Base 3: Squats with a rifle
Base 2: Sit-ups with a rifle
Base 1:Push-ups
1
2
3
4
5
6
7
The layout of the area for individual competition
8
9
10

MALE CATEGORY:

Run in a bulletproof vest – 500 meters;

Push-ups – 70 reps;

Sit-ups with a rifle– 70 reps;

Squats with a rifle – 70 reps;

Swing 17,5kg kettlebell – 70 reps;

Burpees with a rifle – 70 reps;

Run in a bulletproof vest – 500 meters.
FEMALE CATEGORY:

Run in a bulletproof vest – 500 meters;

Push-ups– 40 reps;

Sit-ups with a rifle – 40 reps;

Squats with a rifle – 40 reps;

Swing 12kg kettlebell – 40 reps;

Burpees with a rifle – 40 reps;

Run in a bulletproof vest – 500 m;
VI. DESCRIPTION OF THE COMPETITION
A group start in bullet-proof vests
500 m run in a bulletproof vest
‒ The participants start the competition together in a field outfit and sports shoes.
They are wearing 17-kg bulletproof vests. After the sound signal of the referee, the
participants start run along the marked sandy racetrack.
‒ After running the required distance, the participants take off the bulletproof vests
and put them aside in the assigned place and next, start the stationary exercises.
DESCRIPTION OF THE STATIONARY EXERCISES
Base 1 –Push-ups:
Feet, body facing ground with palms and chin touching ground.
Raising the body to the straight elbow joint with body resting on palms and feet
Raising palms off the ground each time
Starting position:
Prone position, feet, palms and chin touch the ground, competitor executes series of
exercises next by raising the body to the straight elbow position with body resting on
palms and feet then returns to start position. Competitors must rise both palms off the
ground before every repetition.
Base 2–Sit-ups with a rifle:
A side view of the participant in the starting position.
A side and front view of the participant in the full bending position
Magazine of the rifle touching ground
Start position:
Lying on the back with knees bent at minimum 90º with the hips and back on the ground.
Arms over the head with a rifle in hands.
The participant bends forward moving the rifle to the feet and goes back to the lying
position. Before each repetition, rifle magazine must touch the ground.
Base 3 – Squats with a rifle:
Front view - rifle closed the body
Side view - silhouette straight
View right side - hip joint is below knee joint, heels and rifle must touch the ground
Start position:
Standing position, arms low along the body, rifle in both hands. Competitor executes
squat, hip joint must fall below the top of the knee, at the same time rifle must touch the
ground, after then competitor come back to the start position.
It is not allowed to peel heels from the ground during the exercise.
Base 4 - Swing Kettlebell:
Start position - kettlebell touches the floor
Kettlebell swing over head
Swing kettlebell over the head
Lowering kettlebell at lower position
Start position:
Standing position, kettlebell touch the floor, competitor holds it in both hands.
Competitor raise kettlebell over the head (straight elbows are not necessary).
The handle of kettlebell must be below the ball. Return to the lower position - kettlebell
must be moved below the level of competitor’s belt without touching the ground.
Base 5 – BURPEES:
Count .1
Count 2.
Count 3.
Count 4.
Start position:
1. Begin in a standing position with a rifle in both hands.
2. Drop into a squat position with your hands on the loosely on the ground gripping the
rifle. (count 1).
3. Kick both feet back into cross push-up position, simultaneously keeping both arms
expanded. (count 2).
4. Immediatly return both feet to squat position (count 3).
5. Jump up from the squat position holding rifle above the head.( count 4).
6. Repeat the exersice.
After completing the whole series of five exercises, the participant puts on a bulletproof
vest in the place where he/she left it and fasten it with velcro.
The last part of the competition is to 500m run in a bulletproof vest along the same
racetrack.
The winning is based on the best time of completing all the tasks from the starting signal
till the moment of crossing the finish line.
The time limit to finish the whole competition for male and female participants is
40 minutes.
THE RESULTS OF THE INDIVIDUAL COMPETITION
The winners of the individual competition will be the male and female witch will
accomplish the task in the shortest time.
The results of individual competition will depend of the number of participants ( male and
female). For example, if there are 100 male and 40 female, the first place will be
rewarded with 100 points (male) and 40 points( female), second place – 99 points / 39
points, third place – 98 points / 38 points and etc.
For the general team competition results will be calculated the points of 3 best male and
2 best female. The team with the highest number of points wins the first place.
For example, if there are 30 teams, the first place will be rewarded with 30 points, second
place – 29, third place – 28 and etc.
TEAM COMPETITION – DAY 2 / PLANK

PARTICIPANTS: 4 - person
(min. 1 female from the composition of the team);

DATE: 10 May 2017

PLACE: Rynia (Near to Warsaw)

IV. OUTFIT:

field trousers;

sports shoes;

numbered t-shirt (provided by the organizer);

bulletproof vest (provided by the organizer).

V. PROCEDURE:

The teams start together in the order drawn at the technical briefing

The bases for plank exercises are assigned to teams

From No A1 to A4 – one team and from No B1 to B4 – the other team.
Base: A1-4
Base: B1-4
1
2
3
4
The layout of the area for plank competition
DESCRIPTION OF THE EXERCISES: PLANK - Feeling is Believing !!!
1. Get into a push-up position but with your body weight supported on your elbows and
forearms, not on your hands.
2. Your upper arms should be vertical and at 90 degrees to you forearms which are
resting on the ground.
3. Your elbows should be directly beneath your shoulders, and your body should be in a
straight line from head to your feet.
4. Hold on this position as long as you can.
Male and female do the same exercise.
THE RESULTS OF THE PLANK COMPETITION
The winner of the plank competition will be the team, which will accomplish the task in the
longest time. For the team result will be the sum of time of each team member (male and
female).
The number of points for the team will be calculated analogically to individual
competition. For example, if there are 30 teams, the first place will be rewarded with 30
points, second place – 29, third place – 28 and etc.
TEAM COMPETITION – DAY 3
PARTICIPANTS: 4 - person
(min. 1 female from the composition of the team);
DATE: 11 May 2017
PLACE: Rynia (Near to Warsaw)
IV. OUTFIT:

field trousers;

sports shoes;

numbered t-shirt (provided by the organizer);

bulletproof vest (provided by the organizer).
V. PROCEDURE:

The teams start together in the order drawn at the technical briefing

The bases for crossfit challenge exercises are assigned to teams

The order of the exercises in the team competition (the exercises are done one
after another with a change of the bases);

From No A1 to A4 – one team and from No B1 to B4 – the other team.
Land Rover
Land Rover
stretcher
stretcher
Base 5: Burpees with a rifle
Base 2: Sit-ups with a rifle
1
2
3
4
5
6
7
8
The layout of the area for the team competition

Run in a bulletproof vests – 500 meters;

Sit-ups with a rifle – male – 70 reps, female – 40 reps;

Burpees with a rifle – male – 70 reps, female – 40 reps;

Pulling out a dummy from vehicle and positioning it on a stretcher;

Run in a bulletproof vests – 500 meters with a dummy on a stretcher.
DESCRIPTION OF THE COMPETITION
500 meters run in bulletproof vests
‒ The teams start the competition together in the field outfit and sports shoes.
They are wearing 17- kg bulletproof vests. After the sound signal of the referee,
the participants start run along the marked sandy racetrack.
‒ After running the required distance, the participants take off the bulletproof vest
and put them aside in the assigned place and next they start the stationary
exercises.
‒ Base - 1: Sit-ups with a rifle – 70 reps ( male) / 40 reps (female);
‒ Base - 2: Burpees with a rifle – 70 reps (male) / 40 reps (female);
‒ After completing the exercises by the participants and puts on a bulletproof vests,
team can start the task of pulling a dummy from the vehicle. The dummy is in
a passenger seat with fasten safety belts.
‒ Next, the team starts transporting a dummy on a stretcher over 500 meters.
The run can start only after all the fastening belts have been used to hold the
dummy in place.
‒ It is not compulsory for the whole team to transport the dummy all the way but the
whole team has to run from start to finish.
‒ The time is measured from the starting signal to crossing the finishing line by the
last participant.
The time limit to finish the whole competition is 35 minutes.
The team with a stretcher approaches the vehicle (Land Rover)
The team with a stretcher approaches the vehicle (Land Rover)
Positioning the dummy on the stretcher
If an individual participant from 4-person-team does not complete the competition or is
not able to complete the run an allowed limit of time - points will not be awarded.
THE RESULTS OF THE TEAM COMPETITION
The winner of the team competition will be the team which will accomplish the task in the
shortest time.
The number of points that can be earned in team competition will be calculated
analogically to plank and individual competition. For example, if there are 30 teams, the
first place will be rewarded with 30 points, second place – 29, third place – 28 and etc.
THE RESULTS OF THE GENERAL COMPETITION
For the results of the Military Police International Championship Crossfit Challenge
consists a total points accumulated by teams after 3 days competition (5-person team,
plank and 4-person team).
Applications and REGISTRATION FORM should be forwarded at the e-mail address
th
listed below until the 30 of January 2017.
E- mail: [email protected]
WARRNING!!! ONLY FOR WARRIORS