Congratulations to Danie du Preez and Tia Mcdougal who will be going through to compete at the 3rd Annual CrossFit Games in Aromas, California – USA in July!

Please click “HERE” for all the results of the day!

The 3rd Workout for the African Regional CrossFit Qualifiers:

WORKOUT NO:3

• Start 250 Meter Farmers Walk / Run carrying 2 x 20Kg, Drop the one 20Kg wieght at the 150 meter mark and Drop the last wieght at the 250 meter mark
• Run the 3,4 Km Route
• Picking up the the one 20Kg weight again and then the last 20 Kg weight before crossing the finish line with both weights in hands.

Please see below for the South Africa Qualifying Games Workouts…

WORKOUT NO: 1

10-9-8-7-6-5-4-3-2-1

• Deadlifts

• Burpees (Only 5 per round)

• Squat-Clean-Jerk

Weights to be used for Workout No: 1

Competitive Male: 125kg DL & 60kg Squat-Clean-Jerk

Non-Competitive Male:  70Kg / 40kg

Competitive Female: 70Kg / 40Kg

Non-Competitive Female:  50Kg / 20Kg

WORKOUT NO: 1 RULES:-

Deadlifts: 

- Top (Full extension of knee and hip is required)           
- Bottom (Weights must touch the floor)

Burpees: 

- Chest is to touch the floor             
- Arms are to be kept close to the ears, while clapping above the head           
- Feet are to leave the ground

Squat-Clean-Jerk:

- Squat: Hip crease to be below the top of the knee       
- Press: Arms to be kept close to ears, with full extension of elbows

WORKOUT NO: 2

500M Row

Then 2 Rounds of the following: 

• 20 Pull Ups

• 20 Thrusters

• 400M Run

• 20 Kettle-Bell

• 20 Box Jumps

500M Row

Weights to be used for Workout No: 2

Competitive Male: Thrusters 30Kg and Kettle-Bell 24kg

Non-Competitive Male: 20Kg / 16kg

Competitive Female: 20Kg / 16Kg

Non-Competitive Female:  20Kg / 16Kg

WORKOUT NO: 2 RULES:-

Pull Ups:

- Chin to be completely above the bar

Thrusters: 

- Hip crease to be below the top of the knee, arms to cover ears and full extension on arms required 

Kettle-Bell:

- Arms to cover ears

Box Jumps:

- Full extension of the knees and hips at the top of the box

WORKOUT NO: 3

To be annouced after Workout No: 2…

CrossFit Rebel S.A – Qualifying Games Time Table: