Photo Credit: CrossFit Rebel

Africa Regional

African Regional Workouts and Schedule Update

Event is now a Saturday-only competition

The African regional competition will go down this weekend in Johannesburg. The competition events have been released along with a very important announcement about the schedule.

Download the WoD Standards & General Rules of these Individual events HERE - [pdf]

Individual Competition

2km trail-type run

Sprint the first 800m
Move a tyre (30kg / 15kg) anyhow for the second 800m
Drop the tyre and end with a 400m sprint

1-Repetition Maximum Overhead Squat

Athletes have 7 minutes within which to determine their 1-repetition maximum (1RM) overhead squat


5 Rounds for Time of:
250m row
 5 squat cleans (75kg/45kg)
 5 handstand push ups

Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order

    * 50 pull ups
    * 50 wall balls (20lbs/15lbs, 10ft/8ft target)
    * 50 kettlebell swings (24kg/16kg)
    * 50 shoulder to overhead anyhow (40kg/30kg)
    * 50 double unders
    * 100m tyre flip
    * 50 tyre jumps (both feet in and out as done with a box jump)
    * 100m walking lunge with load overhead (20kg/15kg)

Affiliate Competition

Download the WoD Standards & General Rules of these Affiliate events HERE - [pdf]

4.0km trail-type run relay with a 20lbs medicine ball

* The first athlete will run one lap (approximately 800m) carrying the medicine ball
* At the completion of the lap, there will be a well marked transition area in which to pass the ball to the second athlete, who runs one lap
* This repeats until all four athletes have run one lap with the ball
* The team then runs one final lap together with the ball
* The clock is stopped when the last athlete crosses the finish line holding the ball. If the last athlete to cross the line isn't carrying the ball, the clock only stops when that athlete grabs the ball.

250 Pull-ups / 250 Wall Balls
* Only one athlete allowed per station at any time
* There is no minimum number of repetitions for each team member to perform

Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:
  1. 50 burpees
  2. 40 kettlebell swings (24kg/16kg)
  3. 30 kettlebell sumo deadlift high pulls (SDHP) (32kg/24kg)
  4. 20 slam balls (20lbs/15lbs)
  5. 10 deadlift (125kg/85kg)
  6. 100m bear crawl

* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on
* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.
* Each team member then bear crawls 100m
* The clock stops when the last athlete crosses the finish line
* There is a 20min cap on this workout.

Important Announcement: The African Regional qualifier has been changed to a single day event.

Please make note of this important change. Additional event information can be found HERE

Event Schedule

Friday - 30 March 2010
     * 5.30pm – 6.30pm:          Final briefing for judges and helpers

Saturday - 1 May 2010
    * 7.00am – 8.00am: Athlete and volunteer registration
    * 8.00am – 8.45am: Event standards briefing to athletes by Head Judges
    * 8.45am – 9.00am: Welcome and National Anthem
    * 9.00am: Individual Event 1
    * 10.45am: Affiliate Event 1
    * 11.30am: Individual Event 2
    * 12.15pm: Affiliate Event 2
    * 12.45pm: Lunch
    * 1.45pm: Individual Event 3
    * 3.15pm: Affiliate Event 3
    * 3.45pm: Individual Event 4
    * 5.00pm – 6.00pm: Prize giving and refreshments

We will adhere to a strict time schedule to ensure that athletes receive adequate rest and are not left to wait unnecessarily long before their next event.

Everybody (competitors, spectators, judges and volunteers) will need to use the Visitor's parking of the Dowerglen’s high School. There is a fee of R20 per person for entrance and a full’s days secure parking. (Cash only)

The map to CrossFit Rebel can be downloaded HERE.

Rogue Fitness Again Faster Equipment CrossFit Journal

Proudly supporting the 2010 CrossFit Games

Photo Gallery

Map to CrossFit Rebel
Follow crossfitgames on Twitter

Follow the CrossFit Games on Twitter

The CrossFit/USA Weightlifting Open

The CrossFit/USA Weightlifting Open

7 comments on this entry

1. Charmain wrote...

Does all 6 members of the Team compete or only 4?

2. THEO wrote...

that 2 hr difference between wod 3 and 4 is not going to be enough rest. it is going to be awesomely brutal!!!!!!

3. Tom wrote...

I'm noticing a trend so far for the regional competitions and...I LIKE IT!

4. Imtiaz wrote...

Oh yeah!!!
Charmain only 4 members compete per event, 2 male and 2 female. The team is to decide which athletes compete in each event. So start working on your strategies ;-)

5. Charmain wrote...

What is the point of having 6 team members if only 4 participate?

6. Gavin wrote...

There are 3 events for all 6 to be part of. You strategically select your strongest competitors per event.

7. Imtiaz wrote...

Having 6 team members provides cover in the event of injury, it allows the team to select their best combination of athletes per event, and it allows the team to provide greater rest periods for those athletes that need it. The 6 team member format is to your advantage.


The 2010 CrossFit Games Official Sponsors

For more information on how to sponsor the CrossFit Games, see the sponsorship page.

  • Under Armour
  • Rogue Fitness
  • Again Faster Equipment
  • MiR Pro Weighted Vest
  • Concept 2
  • Vibram Five Fingers
  • OMG*Omega3
  • Stud Bar
  • Regupol America
  • Mindbody Online
  • Forged Clothing
  • GarageGym
  • Gymboss Interval Timer
  • Inov-8
  • At Large Nutrition
  • LifeAsRx
  • LifeAsRx
  • Undefeated Sports Nutrition
  • Rage Fitness Supply: Leader in Functional Fitness Equipment
  • Stronger Faster Healthier
  • Watermans Applied Science
  • Rocktape
  • DeFeet
  • AquaHydrate