LIVESTREAM: Watch CrossFit Games Semifinal Fittest In Cape Town

Everything you need to know about the only African Semifinal event.

CrossFit Fittest In Cape Town is the fourth Semifinal event scheduled to happen this weekend June 4-6. The Granite Games will occur at the same time in the United States.

A total of 30 men, women and teams will be competing head-to-head to secure a spot at the CrossFit Games in Madison, Wisconsin. The Fittest in Cape Town is an in-person event.

How To Watch CrossFit Fittest In Cape Town Live

There will be a free live feed for Fittest in Cape Town 2021! The news was shared through the competition’s official Instagram. You will be able to follow the action on their Facebook account.

Click here to watch the livestream of Fittest In Cape Town.

Who Is Competing at the CrossFit Fittest In Cape Town Semifinal?

The invites for teams and individual athletes were sent out following the Quarterfinal results. The following athletes are expected to appear at the event this weekend.

Individual athletes competing at CrossFit Fittest in Cape Town

These are the teams who will compete in the Semifinal event.

Team Semifinals CrossFit Fittest in Cape TownSource: Courtesy of CrossFit Inc.

How Many Athletes Will Be Going to the Games?

At the end of the event, the top man, woman, and team will advance to the CrossFit Games in Wisconsin, Madison.

This year a total of 30 men, 30 women and 30 teams will be competing for that one desired spot.

How Many Athletes Are Eligible For the Last-Chance Qualifier?

The 2nd, 3rd and 4th place in the individual female and male division will get an invitation to the Last-Chance Qualifier which takes place in June 28, a week after the last Semifinal event.

After the Last-Chance Qualifier, the top two men and two women will advance to the CrossFit Games.

Individual Workouts – CrossFit Fittest In Cape Town

 TEST 1 – “3-2-1-GO”

For time:

  • 3000m bike erg
  • 30 burpee box jump overs (30 inches)
  • 2000m row
  • 20 burpee box jump overs (30 inches)
  • 1000m ski erg
  • 10m sprint to finish

Time cap: 27 minutes.

TEST 2 – “FRIDAY NIGHT LIGHTS”

For time:

  • 150 double-unders
  • 5 snatch (80/55kg – 176/121lbs)
  • 4 snatch (90/60kg – 198/132lbs)
  • 3 snatch (100/65kg – 220/143lbs)
  • 2 snatch (110/70kg – 242/154lbs)
  • 1 snatch (120/75kg – 265/165lbs)

Time cap: 8 minutes.

TEST 3 – “LEGLESS KAREN”

For time:

  • 30m handstand walk
  • 5 legless rope climbs
  • 150 wall balls (20/14lbs)
  • 5 legless rope climbs
  • 30m handstand walks

Time cap: 16 minutes.

TEST 4 – “THE DOUBLE TRAP”

For time:

  • 50/35 calorie assault bike
  • 15 ring muscle-ups
  • Run 15m to bring one dumbbell back to rig
  • 10 ring muscle-ups
  • Run 15m to bring second dumbbell back
  • 5 ring muscle-ups
  • Sprint to finish line

Time cap: 10 minutes.

TEST 5 – “THE DOUBLE TRAP”

Test 5 continues at 12:00 on the running timer from TEST 4.

For time:

  • 50/35 calorie assault bike
  • 15 dumbbell box step over
  • Move dumbbells to next box
  • 15 dumbbell box step overs
  • Carry dumbbells over finish line

Time cap: 8 minutes.

TEST 6 – “PINBALL”

For time:

  • 9-12-15 dumbbell handstand push-ups
  • 18-24-30 d-ball cleans (50/30kg – 110/66lbs)
  • 27-36-45 alternating pistol squats
  • 30 one-arm over head + one-arm front rack carry (2×30/22.5kg – 2×60/50lbs)

Time cap: 18 minutes.

TEST 7 – “FRINALS”

For time:

  • 21 toes to bar
  • 21 thrusters (50/35kg – 110/77lbs)
  • 15 toes to bar
  • 15 thrusters (50/35kg – 110/77lbs)

Straight into:

  • 9 bar muscle-ups
  • 9 thrusters (75/50kg – 165/110lbs)
  • 6 bar muscle-ups
  • 6 thrusters (75/50kg – 165/110lbs)
  • 3 bar muscle-ups
  • 3 thrusters (75/50kg – 165/110lbs)

Time cap: 7 minutes

##Teams Workouts – Fittest In Cape Town

TEST 1 – “QUICK SAND”

For Time:

  • 500m row
  • 11 burpee box jump overs (30 inches)
  • 500m ski erg
  • 11 burpee box jump overs (30 inches)
  • 1000m bike erg

Time cap: 30 minutes.

TEST 2 – “NOWHERE TO HIDE”

For time:

  • 150 handstand push-ups
  • 200 synchro wall balls
  • 20 rope climbs (first 10 must be legless)
  • 15m handstand walk conga (must be performed unbroken)

Time cap: 30 minutes.

TEST 3 – “THE TEAM TRAP”

For time:

  • 150 calorie assault bike conga
  • 50 ring muscle-ups
  • 50 synchro dumbbell box step-overs

Time cap: 20 minutes.

TEST 4 – “DOUBLE CLEAN LADDER WOMEN”

For time:

  • 100 double-unders
  • 10 cleans (60kg – 132lbs)
  • 80 double-unders
  • 8 cleans (65kg – 143lbs)
  • 60 double-unders
  • 6 cleans (70kg – 165lbs)
  • 40 double-unders
  • 4 cleans (75kg – 165lbs)
  • 20 double-unders
  • 2 cleans (80kg – 176lbs)

Time cap: 10 minutes.

TEST 5 – “DOUBLE CLEAN LADDER MEN”

For time:

  • 100 double-unders
  • 10 cleans (90kg – 198lbs)
  • 80 double-unders
  • 8 cleans (100kg – 220lbs)
  • 60 double-unders
  • 6 cleans (110kg – 242lbs)
  • 40 double-unders
  • 4 cleans (120kg – 265lbs)
  • 20 double-unders
  • 2 cleans (130kg – 286lbs)

Time cap: 10 minutes.

TEST 6 – “ROUTE 66”

For time:

  • 66 M/F d-ball cleans to alternating shoulder (50/30kg – 110/66lbs)
  • 66 M/F synchro alternating pistol squats
  • 66 M/F synchro dumbbell snatches (30/22.5kg – 66/50lbs)
  • 66 yards M/F synchro one-arm dumbbell overhead lunges (20/22.5kg – 66/50lbs)
  • 66 M/F partner deadlifts (180kg/396lbs – 20kg barbeel + 100kg on male side / 60kg on female side)
  • 66 M/F synchro bar facing burpees

Time cap: 22 minutes.

TEST 7 – “THE FRANTASTIC 4”

For time:

  • 42 toes to bar
  • 42 thrusters (50/35kg – 110/77lbs)
  • 30 chest-to-bar pull-ups
  • 30 thrusters (50/35kg – 110/77lbs)
  • 18 bar muscle-ups
  • 18 thrusters (50/35kg – 110/77lbs)

Time cap: 16 minutes.

For detailed information on the workouts and movement standards, click here.

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