2022 ELFIT CrossFit Championship Workouts
Photo courtesy of ELFIT CrossFit Championship (@elfit_egypt)
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The 10th annual ELFIT CrossFit Championship is the largest CrossFit competition in the Middle East and North Africa (MENA) region, boasting nearly 1,000 athletes across junior, community, obstacle racing, masters and elite athletes.
Elite male and female athletes will face eight events across three days.
- Leaderboard
- Roster
- FYI: There is no live stream
Day 1: Thursday, November 10
Event 1: “Run Like an Egyptian”
- 5km Trail Run
Event 2: “Beauty and the Beast”
- Part A — 90 seconds on, 60 seconds off:
8/6 Ring muscle-ups + max unbroken single-unders in remaining time
60 seconds rest
10/7 Ring muscle-ups + max unbroken double-unders in remaining time
60 seconds rest
12/8 Ring muscle-ups + max crossover double-unders in remaining time
60 seconds rest - Part B — 2:30 minute window
Max reps of shoulder to overhead from blocks (120kg/90kg)
Day 2: Friday, November 11
Event 3: “Sons of Horus“
- Part A:
6KM Stationary Bike - Part B:
350m swim - Part C:
600m run
150m sandbag carry (200/150)
Event 4: “Arab Taxi Experience”
- For time:
Suicide Run*
80m Flip Sled (weight TBA)
*10-20-30-40m run
Event 5: “Cairo by Night”
- 3RM Clean
Time cap: 4 minutes
Day 3: Saturday, November 12
Event 6: “Hot Box”
- For time:
25 Burpee box jump overs (75/60cm)
50 Pistols
25 Burpee box jump overs
48m Handstand walk
Time cap: 12 minutes
Event 7: “Jingle Bells”
- For Time:
10 Kettlebell Hang Clean and Jerks (24/16kg)
3 Rope Climbs
10 Kettlebell Hang Clean and Jerks (24/16kg)
2 Legless Rope Climbs
10 Kettlebell Hang Clean and Jerks (24/16kg)
3 Horizontal Pegboard
Time Cap: 10 min
Event 8: “Unbreakable”
- For Time:
21 unbroken chest-to-bar pull-ups
9 overheads squats (80/55kg)
15 unbroken chest-to-bar pull-ups
6 overheads squats (90/60kg)
9 unbroken chest-to-bar pull-ups
3 overheads squats (100/65kg)
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