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ELFIT CrossFit Championship

Nov 10-12, 2022 | New Capital Sports City, Egypt
Official Site

1 Brent Fikowski 827
2 Ruan Potgieter 733
3 Phil Hesketh 660
4 Assem Effat 657
5 Ruan Conradie 602
Full Men's Leaderboard >>
1 Antonia Fält-kottulinsky 835
2 Shahad Budebs 747
3 Gilmari Reyneke 740
4 Emma Morgan 737
5 Megan Faul 713
Full Women's Leaderboard >>
7:30 am GMT+2 / 7:30 am GMT+2
“Run Like an Egyptian”

5km Trail Run

1:00 pm GMT+2 / 1:00 pm GMT+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)

9:00 am GMT+2 / 9:00 am GMT+2
“Sons of Horus”

Part A:
6KM Stationary Bike

Part B:
350m swim

Part C:
600m run
150m sandbag carry (200/150)

3:00 pm GMT+2 / 3:00 pm GMT+2
“Arab Taxi Experience”

For time:
Suicide Run*
80m Flip Sled (weight TBA)
*10-20-30-40m run

5:00 pm GMT+2 / 5:00 pm GMT+2
“Cairo By Night”

3RM Clean
Time cap: 4 minutes

9:15 am GMT+2 / 9:15 am GMT+2
“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

12:00 pm GMT+2 / 12:00 pm GMT+2
“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

4:00 pm GMT+2 / 4:00 pm GMT+2

Details TBA


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2022 ELFIT CrossFit Championship Workouts


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Egypt’s ELFIT Kicks off Thursday and Celebrates 10th Anniversary


Egypt’s ELFIT: Brent Fikowski to Compete and Patrick Vellner to Host Training Workshops

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