Competition

2022 ELFIT CrossFit Championship Workouts

November 10, 2022 by
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.

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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