COGI ATHLETIC CHALLENGE

Cogi Athletic Challenge Drills and Descriptions

• 2 Min. COGI SUPERS (Team Warm-up) -Jumping jack into push-up and repeat.
   

• 5 minute AIR BENCH -Back against wall with knees bent at 90 degrees. Feet are at hip-socket width apart. Head up with shoulders back.

 

• 100 yard BEAR CRAWL - Athlete is on the ground on hands and feet (knees are off the ground). Crawl forward (knees stay up throughout the exercise).

 

• 50 yard CRAB WALK -Hands and feet are on the ground with the stomach turned up toward the sky and the butt off the ground. Head is toward the finish line. Keeping butt up, move from start line to finish line as quickly as possible.

 

• NFL 300 YARD SHUTTLE -With 2 cones spread 25 yards apart, sprint over and back six times. Hand must touch the line each time. Timed

 

• 2 minute SIT-UPS - Bent knee. Feet must stay flat at all times. Fingertips must stay in contact with the head or neck at all times. Contact must be behind the ears.

                      

• COGI SHUTTLE -With 2 cones spread 25 yards apart, sprint over and backpedal (run backwards) back six times. Foot must touch the line each time. Timed

 

• 1 minute PUSH-UPS -Legs straight (no slumping at the waist). Chest must touch the floor/ground. Arms must come all the way to full “lock-out” position. (Only ½ credits given for modified push-ups)

 

• 3 min. NEXT LEVEL RUN On hands and knees. Place left foot under chest and extend right leg behind you. Quickly switch positions with both feet. Repeat back and forth quickly for 3 min.

 

• 1.5 mile run-Timed

*All pre-exhaust exercises are qualifiers. Each athlete receives 2 points for completing qualifiers. All timed and rep counted events will be awarded 5-1 points depending on order of finish from 1st through 5th place. 1st receives 5 points.

​