Day 1: Wednesday, January 30th

Individual Events 1 & 2: TBD

TBD

1:00 – 4:00 PM SAST (Wednesday, 3:00 – 6:00 AM PT / 6:00 – 9:00 AM ET)

Day 2: Thursday, January 31st

Individual Event 3: 400m For Time

7:00 – 9:00 AM SAST (Wednesday, 9:00 – 11:00 PM PT / 10:00 AM – 12:00 PM ET)

Individual Event 4: Mitch Buchannon

30 Bar Muscle Ups
60 1-arm Over Head Squats (32kg / 24kg)
900m Swim

3:00 – 5:00 PM SAST (Thursday, 5:00 – 7:00 AM PT / 6:00 – 8:00 PM ET)

Day 3: Friday, February 1st

Individual Event 5: Strongman Diane

25m Carry

9-6-3
Handstand Push Ups
Cleans

25m Sled Pull

11:30 AM SAST (Friday, 1:30 AM PT / 4:30 AM ET)

Individual Event 6: The Trap 2019

TBD

2:45 PM SAST (Friday, 4:45 AM PT / 7:45 AM ET)

Individual Event 7: The Spot Light Ladders

Wave 1: (For Time – Increasing Loads)
5 Squat Clean
4 Squat Clean
3 Squat Clean
2 Squat Clean
1 Squat Clean

The top 12 times will move on to Wave 2

Wave 2: (For Time – Increasing Loads)
3 Squat Clean
3 Squat Clean
2 Squat Clean
2 Squat Clean
1 Squat Clean

The top 6 times will move on to Wave 3

Wave 3: (For Time – Increasing Loads)
1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean

5:30 – 7:45 PM SAST (Friday, 7:30 – 9:45 AM PT / 10:30 AM – 12:45 PM ET)

Day 4: Saturday, February 2nd

Individual Event 8: Sprint Murph

800m Run
50 Chest To Bar Pull Ups*
100/75 Push Ups*
150 Squats*
800m Run

*Done in unbroken sets of 25, 200m run penalty if set athlete breaks their set of 25

10:30 AM SAST (Saturday, 12:30 AM PT / 3:30 AM ET)

Event 9: The 100m HSW Sprint

100m Handstand Walk

1:45 AM SAST (Saturday, 3:45 AM PT / 6:45 AM ET)

Individual Event 10: TBD

TBD

4:00 – 4:45 PM SAST (Saturday, 6:00 – 6:45 AM PT / 9:00 – 9:45 AM ET)


CrossFit Fittest in Cape Town


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