4.1K
- AMRAP in 7 minutes
- 5 Toes-to-Bars
- 4 Chest-to-Bar Pull-Ups
- 3 Hang Squat Cleans (155/105 lb)
- 2 Front Squats (155/105 lb)
- 1 Shoulder-to-Overhead (155/105 lb)
The workout starts with the athlete standing on the floor until “GO” is announced and the timer starts. Athletes may string reps together on the pull-up bar, i.e. go straight from Toes To Bar into Chest To Bar Pull Ups. Athletes may also string reps together on the Barbell Complex. IF an athlete chooses to drop bar in between movements, make sure to read up on specific movement standards on how to start with the next repetition.
Movement Standards:
Toes-to-Bar: Filmed from the side so that we can see the athletes FULL body in frame. We must also see both heels pass behind the vertical plane of the pull up bar in the bottom, and both feet touching the bar in between the athletes hands at the top of the movement.
Chest-to-Bar Pull-Ups: Filmed from the side so that we can see the athletes FULL body in frame. We must see straight arms in the bottom, and any part of the athletes torso below the collar bone touching the bar in between the athletes hands at the top of the movement.
Hang Squat Cleans: The athlete must first deadlift the bar to a fully extended position before performing the first Hang Squat Clean at any point when the bar has been taken from the floor. When performing consecutive repetitions the athlete must only lower the bar to anywhere below the hip & above the knees to start the next rep. Make sure to stand each rep up FULLY as lack of full extension will result in a NO REP.
Front Squats: The athlete can perform the first Front Squat immediately after the last Hang Squat Clean. If the athlete drops the bar in between those two movements she/he must first clean the weight and stand it all the way up BEFORE starting the Front Squat. A Squat Clean will NOT count as a Front Squat at any point.
Shoulder-to-Overhead: This repetition CAN be following immediately after the last Front Squat, i.e. a Thruster is permitted. The athlete can also chose to stand tall with the bar before the Shoulder To Over Head and then re-dip – to perform any kind of approved movement, such as push presses, any variations of jerks, etc. No matter what variation the athlete chooses she/he must stand tall with both feet in line and demonstrate a full extension before lowering the bar.
Related Collections
About the wod
Background: 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!”