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Fittest in Cape Town 2021, WOD #6

459 4
  • For Time
  • 9 Dumbbell Handstand Push-Ups
  • 18 D-Ball Cleans (50/30 kg)
  • 27 Alternating Pistols
  • 30 meter 1 Arm Overhead + 1 Arm Front Rack Carry (2x30/22.5 kg)
  • 12 Dumbbell Handstand Push-Ups
  • 24 D-Ball Cleans (50/30 kg)
  • 36 Alternating Pistols
  • 30 meter 1 Arm Overhead + 1 Arm Front Rack Carry (2x30/22.5 kg)
  • 15 Dumbbell Handstand Push-Ups
  • 30 D-Ball Cleans (50/30 kg)
  • 45 Alternating Pistols
  • 30 meter 1 Arm Overhead + 1 Arm Front Rack Carry (2x30/22.5 kg)
  • Time Cap: 18 minutes

Athletes start on the start mat and on 3-2-1-go athlete moves to the Dumbbells, which are set up in the Handstand Push-Up station, and performs the first 9 Handstand Push-Ups on top of the Dumbbells. Once completed they move forward to their D-Ball and perform 18 alternating D-Ball Cleans to Shoulder. 

Once completed the athlete will move into the first 2.5m mark and perform 27 Alternating Pistol. Once completed athletes run back to Dumbbell, pick them up and carry them to the start of the 15min field where they place one Dumbbell Overhead and one Dumbbell in the Front Rack to perform 15m Carry towards Finish Line in an unbroken fashion.

Once they clear the 15m line the athlete must swop arm over head before returning back towards the start line. Once completed they bring the Dumbbells back and place them on top of the Handstand Push-Up Station and performs 12 Handstand Push-Ups on top of the Dumbbells. 

This then continues in this fashion until all rep ranges and carries are complete, with the athlete completing the 36 Pistols on the 7.5m line, and finally the last 45 Pistols on the 12.5m line before running back to get Dumbbells to perform the last Carry. After the final 30m of Carry the athlete sprints to the finish line for time to stop as the Athlete crosses.

Score is the time on the clock when athlete crosses the finish line.

Movement Standards

Handstand Push-Up: For Handstand Push-Ups Dumbbells must be placed within a taped box measuring 40x24inches on the INSIDE. Any style of Handstand Push-Up (Strict/Kipping) is allowed. Athletes must keep both feet inside of the Handstand Push-Up Wall.

D-Ball Clean: D-Ball Cleans to shoulder means that athlete cleans Ball to ON TOP of shoulder, not throwing it over. Athlete can start any round cleaning the D-Ball to any shoulder, but from there on reps must alternate left/right/left/etc… in case of a “no rep” the athlete must complete the rep on the same side as the “no rep” was given on again.

Alternating Pistol: Pistols are completed on top of the 2.5m/7.5m/12.5-line in each round and foot must stay in contact with the FLOOR through each repetition, if the Athlete loses balance and the standing foot moves it constitutes a “no rep” and the Athlete must complete the next rep on the same foot again.

Carry: Athlete must have the Dumbbell clearly above height of top of head for it to be counted to be “overhead”. The athlete must place the Dumbbells in position behind the line and carry a full 15m before swapping side. Athletes must complete each 15m length UNBROKEN, failure to do so will result in going back to the start of the 15m length.

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namesake photo

Background: “Pinball” is the 6th for the 2021 CrossFit Fittest in Cape Town Semifinals competition. 

The CrossFit Fittest in Cape Town is one of the official partners to host the Semifinals before qualifying for the final stage in the CrossFit Games. The competition took place on June 4-6, 2021 in Cape Town, South Africa. 

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