“FiCT 19.1 Qualifier”

2019 Fittest in Cape Town WOD #1

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  • AMRAP in 15 minutes
  • 50 calorie Row
  • 10 Burpees Over the Rower
  • 40 Wall Ball Shots (20/14 lb)
  • 10 Burpees Over the Rower
  • 30 Deadlifts (135/95 lb)
  • 10 Burpees Over the Rower
  • 20 Handstand Push-Ups
  • 10 Burpees Over the Rower
  • 10 Thruster (135/95 lb)
  • 10 Burpees Over the Rower

The workout starts with the athlete seated on the Concept 2 Rower and the rower set for “JUST ROW” setting clearly displaying CALORIES. The athlete must be seated on the Concept 2 Rower until the monitor clearly displays 50 Calories, only after that can the athlete let go of the handle and unstrap the feet.

The athlete will complete the movements and reps in the designated order. IF an athlete finishes the 10 Burpees after the 10 Thrusters, he/she will return to the Rower to start round number two.  Only fully completed reps once the timer hits 15:00min will count towards the athletes score.

Movement Standards

Row: Must be a Concept 2 Rower (no other brands or makes are allowed). Filmed from behind with monitor clearly in screen at all times. The athlete must hold on to handle and have feet strapped in until 50 calories are clearly achieved on the monitor.

Burpee Over Rower: The athlete must be facing the camera when performing these. Standard Burpee Rules apply, meaning that there must be a two foot jump out and in and also a two foot jump and landing over the rower.

Wall Balls: Standard Wall Ball Rules. For a rep to count the Athlete must squat below parallel and throw the ball to a height that is ABOVE the measured out line. Any part of the Wall Ball touching the taped line will equal a NO REP.

Deadlifts: The athlete must film this from the side and the each rep must start with both sides of the loaded barbell touching the floor simultaneously. At the top of the Deadlift the athletes shoulders are clearly behind the barbell with a full extension of knees & hips.

Handstand Push-Ups: These must be filmed from the side so that we can clearly see that the Shoulders, Hips, and Knees are fully open at the top of the movement. The athletes glutes can not touch the wall at the top of the movement, but are allowed to do so at any other point during the repetition.

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namesake photo
Fittest in Cape Town was started in 2011 by Jobst Olschewski (founder of Cape CrossFit) with the aim to find the fittest athletes in South Africa through a well rounded test of Functional Fitness. Single Skips on a grass soccer field combined with 5RM deadlifts and much more eventually found Neil Scholtz, who just had represented SA at the CrossFit Games in 2010, as the winner on the male side while Ellie Hagopian won the female division.

CrossFit Fittest in Cape Town 2019’s purpose is to provide the best testing ground possible for the top athletes from around the world.

"We have proudly hosted the best athletes and teams that South Africa has had to offer, stand podium since our competition began in 2011. We now look forward to having the best in this country measure their capacity against some of the best in the world.

We believe that a fitness test must have an unknown and unknowable factor. In the past, Fittest in Cape Town has tested different outdoor venues such as beach workouts and other creative ways of testing the athletes abilities to find the truly fittest in the field each year.

With only the first place winner in each division of CrossFit Fittest in Cape Town 2019, walking away with a ticket to the CrossFit Games 2019, we know that the stakes are high and we intend to test the athletes in every single aspect of their fitness, to make sure we find the very best to represent Fittest in Cape Town at the Games!

Fittest in Cape Town has also always been a competition for the community, and we aim at continuing that journey as we have become part of the CrossFit Games Sanctioned Events. Our mission is to provide a competition that is not only epic to be a part of, but also a big party where the community comes together to support each other equally as much they compete against each other.

With an estimated 450 athletes competing in CrossFit Fittest in Cape Town 2019, we can only expect the energy to be electric and cannot wait to see them all take on the Green Point Athletics Stadium by storm!"
Category : Qualifiers