Capital Fitness Challenge
About This Competition
The Capital Fitness Challenge, is back for 2022 and it is time for a change!
Pairs event only to finish off the year.
MM/FF/MF
This event caters for all fitness levels and ages, with a prize purse worth close to $10,000!
So start preparing for what will be an awesome fun day in the Nations Capital.
The event will be both indoor and outdoor, with a range of events to test all the areas of fitness!!
Come and test yourself and enjoy the experience of a live event
Please keep an eye on the Facebook Page for rego’s and all other information:
A huge shout to all the sponsors of the event, with hopefully more to add!!
If you would like to sponsor The Capital’s Fitness Challenge please contact me ASAP, we still have sponsorship and vendor stands available
*In the event COVID-19 doesn't allow the event run ALL athletes will be offered to transfer to next available time the event will run or be given a full refund*
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | CF Three Flow | 9 |
| 2 | CrossFit SFS | 13 |
| 3 | MORE CHALK LESS TALK | 17 |
| 4 | The Young and the Restless | 25 |
| 5 | CWA | 28 |
| # | Athlete | Points |
|---|---|---|
| 1 | Rusty Boys | 6 |
| 2 | A2B | 12 |
| 3 | CF3F Masters of the Universe | 20 |
| 4 | Sweaty Messes | 25 |
| 5 | CF3F Dad Bods | 26 |
Workouts
WORKOUT 1 - Ouch !
5 min Timecap for MAX Assault bike calories
Athlete 1 – Bike
Athlete 2 – 10 x Barbell shoulder to overhead (35/25)
Athletes MUST swap when they have completed 10 reps
Tiebreak = Number of Baebell reps
WORKOUT 2 - Out & Back
For Time – 9min Cap
21-15-9
Wall Ball - 9kg / 6kg
* Athlete 1 completes their reps then Athlete 2 starts
Single DB Snatch -22.5kg / 16kg (scale 15kg / 10kg)
* Synchronised
After each round athletes must complete a Heavy-ball carry relay
45/35 kg ball (scale 35kg / 25kg)
* Athlete 1 completes their lap and then Athlete 2.
** Must be carried in a 'Bear Hug'
*** Next round can not be started until athlete 2 has crossed the line.
If needed for capped scores, one leg of the replay counts as 1 rep
Up and Back = 2 Reps, Incomplete legs will not be counted.
WORKOUT 3 – Step Up & Clean Up
This is a two part workout with a timecap of 12 minutes for both parts
PART A - Step Up
00:00 - 05:59
3 Rounds
12 KB front rack step up
12 KBS
Box Height 20" / 24"
KB Weights 24/16 (scale 16/12)
One work - One rest
Athletes can swap whenever but both must to work in each round.
Score for Part A is your finish time or CAP+reps completed
If finished before the 06:00 mark rest until the start of Part B
No reps completed after the 06:00 mark will be counted
** ** **
PART B
06:00 - 12:00
Lifting Complex
WORKOUT 3 – Step Up & Clean Up
PART B - Clean Up
06:00 - 12:00
Athletes have six minutes to attempt the following complex.
Hang Power Clean
+
Power Clean
+
Squat Clean
* You MUST swap after each attempt, successful or not
* You MUST maintain grip on the bar during the whole complex
BOTH ATHLETE'S MUST HAVE AT LEAST ONE SUCCESSFUL LIFT TO REGISTER A SCORE
Score = combined total of each athlets best lift
WORKOUT 4 - Only 320 to Go
320 Reps to go before you get to celebrate finishing another fantastic Capital Fitness Challenge !!
For time - 18 Min Cap
120 / 90 – Cals Rower
80 – Deadlift 80kg / 55kg (scale 60/40)
60 – Synchro Burpee onto plate
40 – Pull-Up (scale = Ring Row)
20 – HSPU (scale 1= AbMat scale 2=HRPU)
For all movements except for the burpees, 1 person is working while your partner is performing a 'dead hang' on the pullup bar. Any reps done when you partner is not hanging will not be counted !
Burpees are synchro and BOTH athletes must finish the rep standing on their weight plate AT THE SAME TIME for it to count.
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Event Details
Closes: Nov 28, 2022
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