#FiCTOQ Q-WODs

FiCTOQ WOD 1

 


SCORE: Score is Total Repetitions.
TIEBREAKER: Time after LAST completed set of 10 Burpees will decide the athletes tiebreaker in case of more than one athlete ending up with the same number of repetitions.

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WOD FLOW:
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.

RECOMMENDED VIDEO ANGLE:
Must be set up so that one can see Rower Monitor from behind, and rower is recommended to be
perpendicular to wall so that HSPU can be filmed from the side as well without moving camera. If ANY movement of the camera is happening due to Gym Layout the athlete, judge & timer must be visible in frame at ALL TIMES.
We once again recommend using our Official Timer WODProof App as that gives you the timer in frame at all times.

 

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

- 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.
- HAND STAND 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.

MARKER REQUIREMENTS:
1. The athlete must first measure out and tape a BOX on the floor/mat used for Hand Stand Push Ups. This box must clearly indicate the following measures INSIDE OF THE TAPE:
- Max width of 36 inches (91cm)
- Max depth of 24 inches (61cm).
2. The athlete must also have 2 lines on the wall that are showing the same measure INSIDE OF THE TAPE as the DEPTH of the box on the floor (24 inches/61cm) that will go all the way up above the reach of the athletes feet.
3. We recommend the athletes to use a tape of a different colour than the floor and wall as that will allow us to clearly see the line. If the line can’t be clearly seen in the video the reps can be deemed as “no reps”, or the entire submitted score can be rejected.
The athletes FULL HANDS (INCLUDING FINGERS) and FEET must be fully inside this box at all times during any rep, touching the tape with fingers or feet = no rep.
In the bottom of the repetition the athletes head is clearly touching the floor, at the top the athlete must show a fully open shoulder with the feet touching the wall with feet no wider than the width of the lines.
The athletes hips must also be open, and the athletes glutes can not touch the wall at the top of the movement.
- THRUSTER: The Barbell Thruster will be performed with the same barbell used for Deadlifts. The athlete can “squat clean” the first rep in any set, but there has to be a continuous movement UP from the bottom of the squat to the drive up over head. No version of JERKS are allowed.

NO REPS AND FAILED VIDEO PENALTIES:
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.

VIDEO STANDARDS - GENERAL:
- 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 at all times.
- 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.

VIDEO STANDARDS - SPECIFIC FOR FiCT2019 Q-WOD1.
IN THE INTRODUCTION THE ATHLETES MUST SHOW THE FOLLOWING:
- For HAND STAND PUSH UPS: the measured out box on the floor with a tape measure
CLEARLY showing the correct distance of 36 inches/91cm width & 24 inches/61cm depth INSIDE the tape, plus the two parallel lines on the wall showing the minimum distance of 24 inches/61cm between those two lines.
- For the WALL BALLS: the athlete must clearly show the medicine ball used (minimum 14lbs/6kg for Women and 20lbs/9kg for Men) and the FULL tape measure indicating the correct height to the taped line on the wall (minimum of 9”/275cm for Women and 10”/305cm for Men).
- For the DEADLIFT/THRUSTER BARBELL: the athlete must clearly show their barbell used and the weights added to it to make up the correct total load (95lbs/43kg for Women and 135lbs/61kg 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.
- ROW: The Concept Two Rower must be filmed from an angle behind it where the monitor clearly shows the calories.
- OVER THE ROWER BURPEES: The angle should be the same as for the Row, the athlete must face the camera (which should equal facing the BACK END of the rower).
- WALL BALLS: Must be filmed from the side so that one can clearly see that the squat depth is adequate, and that the ball is clearly hitting the wall ABOVE the marked 9” line for Women and 10” feet line for Men.
- DEADLIFTS: Must be filmed from the side.
- HAND STAND PUSH UPS: Must be filmed from the side, with a wide enough angle so that one can see that the hands are inside the box on the floor, and that the feet are not wider than the taped lines on the wall. Angle must also show the athlete from the side so that one can see that the shoulder is fully open.
- THRUSTERS: Must be filmed from the side.

 

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FiCTOQ WOD 2


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

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WOD FLOW:
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.

 

RECOMMENDED VIDEO ANGLE:
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.

 

MOVEMENT STANDARDS:
***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.

NO REPS AND FAILED VIDEO PENALTIES:
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.

VIDEO STANDARDS - GENERAL:
- 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.

 

VIDEO STANDARDS - SPECIFIC FOR FiCT2019 Q-WOD2:

IN THE INTRODUCTION, BEFORE STARTING THE Q-WOD, THE ATHLETE MUST SHOW THE FOLLOWING:

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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FiCTOQ WOD 3

NB: The voice announced weight for men in the video is WRONG, correct Dumbbell Weight is 50lbs and NOT 55lbs.

SCORE: Score is Total Working Time.
TIEBREAKER: Time after LAST completed set of 150 Double Unders will decide the athletes tiebreaker in case of more than one athlete ending up with the same score for Q-WOD 3A.
SCORE: Score is load in LBS.
TIEBREAKER: There is NO Tiebreaker for this part.

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RECOMMENDED VIDEO ANGLE:
We recommend using an angle at about 45 degrees where we can see both arms for the Dumbbell Snatches and at the same time a clear vision of the locked out position for the Muscle Ups.
For the snatch the barbell should be set so we can se the lifts from the side and ALL weights should remain in the frame at all time.
TIP FROM COACH: Do NOT forget to film weights on the bar for last successful lift as that will result in a ZERO SCORE.
We once again recommend using our Official Timer WODProof App as that gives you the timer in frame at all time.

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

- 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.
NB: 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.

NO REPS AND FAILED VIDEO PENALTIES:
1-5 No Reps, FOR TIME WOD: 5s added PER no rep to the time submitted. IF the no rep takes place before a specific tie breaker that tiebreaker will also be subject to the 5s added time.
6-10 No Reps, FOR TIME WOD: 15% increase on final time submitted - but IF the athlete is deemed to have no repped continuously in the same movement FiCT Judges Team reserves the right to disqualify the score submitted. (This is specifically directed towards poor Muscle Up standards).
+10 No Reps, FOR TIME WOD: Video Submission Disqualified and athlete would be given a ZERO score in that specific Q-WOD.

VIDEO STANDARDS - GENERAL:
- 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 entire video is to be 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.

VIDEO STANDARDS - SPECIFIC FOR FiCT2019 Q-WOD3.
IN THE INTRODUCTION, BEFORE STARTING THE Q-WOD, THE ATHLETE MUST SHOW THE
FOLLOWING:
- THE DUMBBELL USED: the athlete must clearly show the weight on the Dumbbell being used (minimum 35lbs/15kg for Women and 50lbs/22.5kg for Men).
- The athlete must also show the skipping rope used for Double Unders.
- The athlete must also film the EMPTY BARBELL so that we can clearly see the weight on the barbell used.
AT THE END OF THE VIDEO THE ATHLETE MUST CLEARLY SHOW THE WEIGHTS LIFTED IN THE HEAVIEST SNATCH - NO WEIGHTS CAN BE OUT OF FRAME DURING THE LIFTING PORTION AS THEY WILL THEN NOT BE VALID AS “LIFTED”.

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