SCORE: Score is Total Repetitions.
TIEBREAKER: There is NO tiebreaker in this Q-WOD.

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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 choses to drop bar in between movements, make sure to read up on specific movement standards on how to start with the next repetition.


We recommend using an angle where we can see both the Pull Up Bar and the Barbell used in profile. 

We once again recommend using our Official Timer WODProof App as that gives you the timer in frame at all time.


***CrossFit Fittest in Cape Town follows the Commonly Known Movement Standards - ANY
uncommon movements intended to bypass these will result in a no rep.***
- 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 OVER HEAD: 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.

1-5 No Reps, AMRAP WOD: Equally as many reps being deducted from score.
6-10 No Reps, AMRAP WOD: 15% deduction of total reps performed.
+10 No Reps, AMRAP WOD: Video Submission Disqualified and athlete will be given a ZERO score for
that specific Q-WOD.

- UNCUT VIDEOS: ALL Videos must be presented in an uncut format. Any cut video will result in an immediate disqualification of that submitted score.

- ATHLETE FULLY IN FRAME: During the entire video the entire athlete must be within the frame.

INTRO: At the beginning of any FiCT2019 Online Qualifier WOD, the athlete must state their name, date, which WOD they are doing, and which TEAM they are representing if they are part of a team. 

SPECIFIC MEASUREMENTS: The athlete must also follow any instructions to film specific parts of equipment, and/or measurements for movement standards.

ANGLES: The athlete must film each FiCT2109 Online Qualifier WOD in accordance with required camera angle. These will be specified for EACH WOD Release and must be followed for a video submission to be approved. Failure to adhere to the required filming angle can result in either a reduction of reps counted for, time added to the athletes score, OR a full disqualification of the video submission in it’s whole - resulting in a ZERO score in that specific WOD.

FiCT Online Judging Team reserves the right to disqualify ANY video submissions if there is the slightest doubt of the validity of the video displaying the correct and intended workout.




THE BARBELL USED: the athlete must clearly show their barbell used (including the weight on it) and the weights added to it to make up the correct total load. (Minimum of 105lbs/48kg for Women and 155lbs/70kg for Men).

The entire workout video is recommended to be shot from ONE angle, if there is any change of angle the Athlete must be in the frame at ALL times or the video submission can be disqualified. 

TOES TO BAR: Filmed from the side where we can clearly see both feet touching the bar between the athletes hands.

CHEST TO BAR PULL UPS: Filmed like above, we must be able to see the chest touch the bar between the athletes hands.

HANG SQUAT CLEANS: Filmed from the side where we can clearly see the full squat depth and the athlete standing tall at the top of the movement.

FRONT SQUATS: Same as Hang Squat Cleans.

SHOULDER TO OVER HEAD: Also filmed from the side so that we can see full extension of Knee, Hips, Shoulders, and Elbows at the top of the movement.

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