Workout Description
For time:
7 rounds of:
7 ring muscle-ups
7 bar-facing burpees
7 deadlifts (125/84 kg)
Time cap: 18 minutes
Why This Workout Is Very Hard
For the average CrossFit athlete, Semifinals 22.40: CrossFit Fittest in Cape Town: Event 3 is Very Hard because Ring Muscle-Up and Deadlift at up to 275 lb meet a roughly 18:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Only experienced athletes are likely to preserve every Rx standard.
Benchmark Times for Semifinals 22.40: CrossFit Fittest in Cape Town: Event 3
- Elite: <12:38
- Advanced: 15:15-18:00
- Intermediate: 0:06-0:5.15
- Beginner: >0:1.7
Training Focus
This workout develops the following fitness attributes:
- Stamina (6/10): The repeated work around Ring Muscle-Up and Deadlift at up to 275 lb scores 0.6 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Strength (6/10): External loading and force demands score 0.6 for strength. The prescription reaches about 275 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- Speed (6/10): The 18:00 scoring window and 3 movements score 0.6 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
- Endurance (3/10): Semifinals 22.40: CrossFit Fittest in Cape Town: Event 3 scores 0.3 for endurance because its 18:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
- Power (3/10): Bar-Facing Burpee drive a 0.3 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
- Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
Movements
- Ring Muscle-Up
- Bar-Facing Burpee
- Deadlift
Scaling Options
Reduce Deadlift to a load that permits crisp small sets without failed reps. Replace Ring Muscle-Up with chest-to-bar pull-ups plus ring dips.
Scaling Explanation
Choose options that keep the athlete working in the moderate-duration domain and capable of meaningful progress inside the 18:00 cap. Preserve the primary challenge of Ring Muscle-Up and Deadlift at up to 275 lb, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Semifinals 22.40: CrossFit Fittest in Cape Town: Event 3 is intended as a moderate-duration test centered on Ring Muscle-Up and Deadlift at up to 275 lb. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.
Coach Insight
Start at a pace you can repeat through the middle of the workout, and break Ring Muscle-Up and Deadlift at up to 275 lb before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.
Benchmark Notes
Many average athletes will meet the 18:00 cap, so lower levels grade rounds completed and every finisher ranks above a capped score. L5 is anchored around 5 rounds; the fastest finisher target is 11:19, with Ring Muscle-Up and Deadlift at up to 275 lb as the primary limiters.
Modality Profile
Counting each unique movement once, G includes Ring Muscle-Up and Bar-Facing Burpee; W includes Deadlift. That produces G 70%, M 0%, and W 30%.
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