2022 Fittest in Cape Town Workouts

May 21, 2022

CrossFit

Take a look at the workouts programmed for the fittest athletes in Africa.
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The Fittest in Cape Town starts May 27. The top athletes in Africa will be competing at Stellenbosch University, in Stellenbosch, South Africa for a coveted Games ticket.

Watch a livestream of the event here. 

Find the competition schedule here. 

FITTEST IN CAPE TOWN
Individuals
Event 1

For time:

1,000-m SkiErg

Then,

5 rounds for time:
100-m swim
20 alternating bear hug forward lunges with slam ball (50/30 kg)

Time cap: 24 minutes		 Event 2

10 rounds for time:

1 legless rope climb (15 ft)
Run 170 ft

Time cap: 11 minutes		 Event 3

For time:

7 rounds of:

7 ring muscle-ups
7 bar-facing burpees
7 deadlifts (125/84 kg)

Time cap: 18 minutes		 Event 4

3 attempts for max load of:

3 cleans
+
2 front squats
+
1 jerk (shoulder-to-overhead)		 Event 5

For time:

100 wall balls
15-m handstand walk
75-cal row
15-m handstand walk
50 handstand push-ups
15-m handstand walk
25 toes-to-bars
15-m handstand walk

Time cap: 21 minutes		 Event 6

For time:

27 chest-to-bar pull-ups
27 dumbbell squat snatches (22.5/15 kg)
18 chest-to-bar pull-ups
18 dumbbell squat snatches (22.5/15 kg)
9 chest-to-bar pull-ups
9 dumbbell squat snatches (22.5/15 kg)

Time cap: 8 minutes
Teams
Event 1

For time:

2,000-m SkiErg
(split any way as a team)

Then, in any order:

Each athlete completes:

150-m swim
20 slam ball squats (50/30 kg)		 Event 2

For time:

Accumulate 50 synchro bar muscle-ups per pair
(M/M then F/F)

Within a maximum of 7 rounds, 3 minutes on, 1 minute off:

15/10-cal Assault bike (partner 1)
20-m handstand walk (partner 2)

In remaining time of 3-minute round:
Max synchro bar muscle-ups

Time cap: 27 minutes		 Event 3

For time, starting with the female pair:

40 thrusters (61/43 kg)
6 legless rope climbs
30 thrusters (61/43 kg)
4 legless rope climbs
20 thrusters (61/43 kg)
2 legless rope climbs

Time cap: 20 minutes		 Event 4

Max Snatch Ladder

M: 84|88|93|98|102|107|111|115|120|124|
11th platform staged at 129 kg

F: 61|65|68|70|72|75|77|79|81|
11th platform staged at 84 kg		 Event 5

For time:

In pairs, starting with M1/F1:
50 synchro chest-to-bar pull-ups
25 synchro power cleans (102/70 kg)
25 synchro dumbbell overhead squats (30/22.5 kg)
1000-m row (split as desired)

Immediately followed by M2/F2

Time cap: 25 minutes		 Event 6

For time:

First pair: (FF/MM or MM/FF)

50 wall balls (split as desired)
25 strict handstand push-ups (split as desired)

Then, the second pair completes the above sequence.

Then, team completes:
15-12-9
Worm push presses
Worm synchro burpees

Time cap: 18 minutes