Read the latest Morning Chalk Up articles on BarBend
Your Coffee is ready.

CrossFit Fittest in Cape Town

May 27-29, 2022 | Coetzenburg Sport Centre — Stellenbosch, South Africa
Official Site
8:45 am GMT+2 / 8:45 am GMT+2
Team Event 1 – The Deep End

For time:
2000m Ski Erg (Split anyhow as a team)
Then in any order, each team completes:
150m Swim
20 Slam Ball Squats
Women: 66 lbs/30 kg
Men: 110 lbs/50 kg
Time cap: 25 mins

10:15 am GMT+2 / 10:15 am GMT+2
Individual Event 1 – The Deep End

For time:
1000m Ski Erg
Then 5RFT of:
100m Swim
20 Alternate Bear Hug – Forward Lunges with Slam Ball
Women: 66 lbs/ 30 kg
Men: 110 lbs/ 50kg
Time cap: 24 minutes

3:21 pm GMT+2 / 3:21 pm GMT+2
Team Event 2 – Day Walker

For Time:
Accumulate 50 Synchro Bar
Muscle-Ups Per Pair
[MM then FF (50/50)]
Within a maximum of 7 rounds 3 minutes on 1 minute off
15/10 Calorie Assault Bike (partner 1)
20m Handstand Walk (partner 2)
(In remaining time of 3 min round, Max Synchro Bar Muscle Ups)
Time cap: 27 minutes

4:31 pm GMT+2 / 4:31 pm GMT+2
Individual Event 2 – 2014 Regional Event 5

For time:
10 rounds of:
1 Legless Rope Climb
170ft Run
Time Cap: 11 minutes

7:45 am GMT+2 / 7:45 am GMT+2
Team Event 3 – Thrusters + Legless Rope Climbs

For time starting with the Female Pair:
(Split anyhow as a pair)
40 Thrusters
6 Legless Rope Climbs
30 Thrusters
4 Legless Rope Climbs
20 Thrusters
2 Legless Rope Climbs
Immediately followed by the male pair – using the same reps
Women: 95 lbs/ 43 kg
Men: 135 lbs/ 61 kg
Time cap: 20 minutes

9:45 am GMT+2 / 9:45 am GMT+2
Team Event 4 – Team Snatch Ladder

Weight in lb.
M: 185/195/205/215/225/235/245/255/265/275 (11th platform staged at 285)
F: 135/140/145/150/155/160/165/170/175/180 (11th platform staged at 185)

12:35 pm GMT+2 / 12:35 pm GMT+2
Individual Event 3 – Lucky Number 7

For time:
7 rounds of:
7 Ring Muscle-Ups
7 Bar Facing Burpees
7 Deadlifts
Women: 185 lbs/ 84 kg
Men: 275 lbs/ 125 kg
Time cap: 18 minutes

3:30 pm GMT+2 / 3:30 pm GMT+2
Individual Event 4 – Barbell Complex

3 attempts for maxload of:
3 Cleans
2 Front Squats
1 Jerk (shoulder to overhead)

9:00 am GMT+2 / 9:00 am GMT+2
Team Event 5 – Syncro n Stuff

For time:
In MF/MF pairs
50 Synchro CTB pull-ups
25 Synchro power cleans
25 Synchro dumbbell overhead squats
1000m Row (split anyhow)
Immediately followed by the second MF pair
Power cleans: 225lb/155lb or 102kg/70kg
Dumbbells: 66lb/50lb or 30kg/22.5kg
Time cap: 25 minutes

10:30 am GMT+2 / 10:30 am GMT+2
Team Event 6 – Tremors

For time:
First pair: (FF/MM or MM/FF)
50 Wall Balls (split anyhow)
25 Strict Handstand Push-Ups (split anyhow)
Then second pair completes the above sequence
Then team completes:
15/12/9
Worm Push Press
Worm Synchro Burpees
Time cap: 18 minutes

11:50 am GMT+2 / 11:50 am GMT+2
Individual Event 5 – Stellies Chipper

For Time:
100 Wall Balls
15m Handstand Walk
75 Calorie Row
15m Handstand Walk
50 Handstand Push-Ups
15m Handstand Walk
25 Toes-to-Bar
15m Handstand Walk
Time cap: 21 minutes

2:37 pm GMT+2 / 2:37 pm GMT+2
Individual Event 6 – Time for Pudding

For time:
27 Chest to Bar Pull-ups
27 Dumbbell Squat Snatches
18 Chest to Bar Pull-ups
18 Dumbbell Squat Snatches
9 Chest to Bar Pull-Ups
9 Dumbbell Squat Snatches
Women: 35 lbs/ 15kg
Men 55 lbs/ 22.5kg

CrossFit Games

BREAKING: Last African Team Tijger Valley Fails Drug Test, Continent Unlikely to Send Team to the Games

CrossFit Games

LIVE: Does the Sport of CrossFit Have a PED Problem?

News

CrossFit Fittest in Cape Town Organizer Responds to Drug Testing Legitimacy Questions, States Everything was ‘Watertight’ and ‘Done By the Book’

CrossFit Games

VIDEO: CrossFit Chaos as Drug Testing Issues Stack Up

CrossFit Games

CrossFit Commit Okavango Calls CrossFit’s Drug Testing Protocols into Question on Back of Failed Drug Test at FICT

CrossFit Games

New Champions Crowned at 2022 CrossFit Fittest in Cape Town

CrossFit Games

VIDEO: Michelle Merand and Kealan Henry are Fittest in Cape Town Champs

Michelle Merand Wins “Battle of Michelles” in South Africa

CrossFit Games

Close Races at Fittest in Cape Town Sets Up Exciting Finale

CrossFit Games

Who is Jason Smith, Africa’s Fittest Man?

CrossFit Games

VIDEO: Fittest in Cape Town Day 2 Recap: Battle of the Michelles

CrossFit Games

VIDEO: Fittest in Cape Town Day 1 Recap: Ruan Potgieter Starts Strong

CrossFit Games

Jason Smith and Michelle Merand Hold Tight Lead After Day 1 at CrossFit Fittest in Cape Town

CrossFit Games

How Does Semifinal Programming from Week One Compare to Week Two?

CrossFit Games

VIDEO: Who Will Qualify for CrossFit Games from Fittest in Cape Town?

CrossFit Games

2022 CrossFit Semifinals Preview: Fittest in Cape Town

CrossFit Games

How to Watch: The 2022 Fittest in Cape Town Semifinal and Schedule of Events

CrossFit Games

VIDEO: First Take on Fittest in Cape Town Semifinal Seeding

How Different Semifinals Performed At The 2021 CrossFit Games

CrossFit Games

Five Takeaways From the Second CrossFit Games Semifinals Weekend

Become a Member

Gain access to exclusive articles, get an ad-free web experence, and more starting at $5/mo

Learn More

Get the Newsletter

For a daily digest of all things CrossFit. Community, Competitions, Athletes, Tips, Recipes, Deals and more.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.
Your Coffee is ready.