“FiCT 19.3 Qualifier”

2019 Fittest in Cape Town WOD #3

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  • Part A
  • For Time
  • From 0:00-12:00, perform:
  • 21 Alternating Dumbbell Snatches (50/35 lb)
  • 150 Double-Unders
  • 9 Ring Muscle-Ups
  • Part B
  • From 12:00-14:00, establish:
  • 1 rep max Snatch

The workout starts with the athlete standing tall on the floor and can only grab the Dumbbell once “GO” is announced and the timer starts. The athlete must leave the barbell unloaded until she/he has finished the last Muscle Up of the second round, OR until the 12:00min time cap is met.

The athlete MUST also continue to attempt repetitions if failing to complete the two rounds and can NOT stand and wait for the time cap to be run out before Snatching as that will result in a DQ in WOD 3B.

Movement Standards:

Dumbbell Snatches: Both sides of the Dumbbells must touch the floor between the athletes feet in the bottom. At the top the athlete must reach full extension of knees, hip, shoulder, and elbows with the dumbbell locked out straight over head, (not with the arm to the side or in front). The athletes are permitted to swop hand “midair” or at the floor on the way DOWN. Should the athlete be given a no rep the next rep will count on either side AS LONG AS there has been a swop of hands and the dumbbell have touch the floor in the bottom. The non working hand can NOT touch the body at any point during a repetition.

Double-Unders: This is a standard Double Under with the rope passing twice underneath the athletes feet in one jump. Backwards skipping is NOT permitted.
Tip From Coach: We highly encourage your judge to be very strict with their counting here as ONE no rep/missed rep will result in 5s added to your time.

Ring Muscle-Ups: Filmed from the side so that we can see the athletes FULL body in frame. In the bottom position the athletes arms must be fully extended and the heels must pass behind the vertical plane from the rings. In the top of the movement the athlete must lock out her/his elbows OVER the rings. Locking out while “falling backwards” = no rep.

Barbell Snatch: The barbell starts UNLOADED, athletes are ONLY allowed to load barbell once they have finished the first part of Q-WOD 3, OR when they have reached the 12min Time Cap.

For a Snatch to count the barbell must be brought from the floor to an supported overhead position in one continuous movements (any variations of clean and jerks, or where the bar touches the athletes body anywhere above the hip will result in a no rep). The athlete can chose either a Power Snatch or Squat Snatch Variation. The athlete must finish the repetition by standing tall with knees, hopes, shoulders, and elbows fully locked out with the barbell being held in a position of control directly over the athlete.

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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!"
Scoring : For Load, For Time
Category : Qualifiers