Home Alone Open
About This Competition
Welcome to The "Home Alone Open"
A 2 week, online competition to keep you competing at home.
We've created a load of super simple but tasty bodyweight workouts - all programmed by Emma McQuaid - a CrossFit Games athlete, Irish National Champion & 7th in 2020 CrossFit Open!
No equipment needed.
To win, all you need to do is complete the 6 workouts as and when they're released, film them and send us the proof! *Please note, filming is only mandatory if you want to be eligible for prizes.
We want to continue to build on the amazing community aspect of CrossFit and keep battling away whilst stuck at home.
Accountability is what makes CrossFit so effective, so please join in and enter for a fun and COMPETITIVE 2 weeks.
Whether it’s your home gym, garage, garden or living room – any location will do!
Click here to read Q&A based on popular questions.
WORKOUTS RELEASE DATES
There will be 6 workouts in total over 2 weeks.
Workout 1 - Friday 27th March, 8am
Submission deadline - Tuesday 31st March, 10pm GMT
Workout 2 - Monday 30th March, 8am
Submission deadline - Tuesday 31st March, 10pm GMT
Workout 3 - Wednesday 1st April, 8am
Submission deadline - Thursday 2nd April, 10pm GMT
Workout 4 - Friday 3rd April, 8am
Submission deadline - Sunday 5th April, 10pm GMT
Workout 5 - Monday 6th April, 8am
Submission deadline - Tuesday 7th April, 10pm GMT
Workout 6 - Wednesday 8th April, 8am
Submission deadline - Sunday 10th April, 10pm GMT
DIVISIONS
To make it as simple as possible, there will just be Male Elite & Female Elite categories.
To reiterate workouts are not technical and can be done by literally any level of athlete.
PRIZES
Aside from bragging rights with your friends that you're "Fittest at Home 2020" the Top 3 Male and Female Elite athletes will receive a range of prizes from some of the best CrossFit brands available. There will also be a prize for the top Male Elite and Female Elite for each workout.
The prize pot is valued at over £2,500! See below:
Workout 1, Sponsored by Built for Athletes
Workout 2, Sponsored by pH Nutrition
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Workout 3, Sponsored by WODABLE
Workout 4, Sponsored by AMRAP
Workout 5, Sponsored by OLY Clothing
Workout 6, Sponsored by WHEYD.
There are also additional prizes for the overall winners from brands such as:
Full list of prizes:
First Place Overall ?
- 1 x BFA Hero Backpack
- 1 x WODABLE Training Shorts
- 4 x pairs of AMRAP socks
- 1 x OLY Clothing Jumper
- 1 x WHEYD Mega Bundle (1 x WHEYD Bag, 25 Sachets, 1 x Shaker, 1 x Patch)
- 24 Cans (1 crate) of FitAid
Second Place Overall ?
- 1 x BFA Black Stainless Steel Coffee Cup
- 1 x WODABLE t-shirt
- 1 x pair of AMRAP socks
- 1 x OLY Clothing Training Vest
- 1 x WHEYD Sachet Bundle (1 x Shaker, 10 Sachets)
Third Place Overall ?
- 1 x BFA Black Stainless-Steel Coffee Cup
- 1 x WODABLE Headband
- 1 x pair of AMRAP socks
- 1 x OLY Clothing Training Vest
- 1 x WHEYD Sachet Bundle (1 x Shaker, 10 Sachets)
NOTE: Only filmed and verified entries will be able to win prizes. You can still enter without filming; however, you won't be eligible for the above prizes.
FILMING
If you'd like to win, you have to film the workout. Uploading the video is not required when entering your score however if you are competing for a Top 10 spot, we will contact you to request a valid video.
In the video, you, the athlete, has to state his/her name.
A clearly visible timer has to be in frame. We recommend using WODProof (search relevant app stores - it's free to use!) for not having any issues with the timer.
WORKOUT STANDARDS
Each workout will have a video guide and required standards. Although all movements are very simple, they all require a standard. On review, we will check to ensure standards are met. On each workout submission, see "Standards" section and also the penalties for missing these.
ENTRY FEE
We have charged the minimum available to run this online competition and cover all fees. The fee is £1 + £1.91 admin fee. Less than a cup of coffee!
REFUND POLICY
Unfortunately, we cannot offer a refund policy once payment has been taken.
Source: Competition Corner
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Track Your PRsDivisions
Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Dario De Zan | 78 |
| 2 | DARRYL CORLEY | 154 |
| 3 | K Fish | 344 |
| 4 | Matt Clarkson | 408 |
| 5 | Joaquin Moreno | 456 |
| # | Athlete | Points |
|---|---|---|
| 1 | CARLY DOHERTY | 142 |
| 2 | Kelly Stewart | 166 |
| 3 | RACHEL ANN | 270 |
| 4 | Sara Smith | 307 |
| 5 | Eimear O’Kane | 408 |
Workouts
"Black Jacks" REPEAT
You have voted to repeat "Black Jacks" (Workout 1), but this time you'll be competing against yourself.
The winner will be the person who can beat their time by the biggest margin (as a percentage %) to make it fair on everyone.
So a 1 minute time would different for 2 people:
E.g. Workout 1 Time:
Athlete A - 16:55
Athlete B - 26.55
Repeat Time:
Athlete A - 15:55 (1 min for this time = 6.1% improvement)
Athlete A - 25:55 (1 min for this time = 3.8% improvement)
All you have to do is input your time and we'll do the rest :-)
Workout recap:
For time, complete the following:
· 21 Air Squats
· 1 Burpee
· 20 Air Squats
· 2 Burpees
· 19 Air Squats
· 3 Burpees
Etc
Until:
· 1 Air Squat
· 21 Burpees
Tip - remember each round is 22 reps (Air Squats + Burpees)
Full list of rounds below.
Prizes:
The fastest Elite Male and Elite Female times will win:
1 x Built for Athletes Hero Backpack (worth £59.99)
1 x WHEYD Mega Bundle (1 x Bag, 25 sachets, 1 Shaker)
To win you'll need to film your workout and submit.
Click here for info on how to film & upload. We recommend downloading the WODProof app for free.
You can still enter your score after this time but you won't be able to win the above prize.
Workout deadline is Friday 1st May, 10pm GMT.
Programming by Emma McQuaid - click here.
Workout 1 "Black Jacks"
Sponsored by 
For time, complete the following:
· 21 Air Squats
· 1 Burpee
· 20 Air Squats
· 2 Burpees
· 19 Air Squats
· 3 Burpees
Etc
Until:
· 1 Air Squat
· 21 Burpees
45min Cap
Tip - remember each round is 22 reps (Air Squats + Burpees)
Full list of rounds below.
Scoring: fastest time = best score
Prizes:
The fastest Elite Male and Elite Female times will win:
1 x Built for Athletes Hero Backpack (worth £59.99) each.
To win Workout 1 (and prize) - you must submit your score by Sunday 29th March, 22:00 (10pm) GMT AND film the workout.
Click here for info on how to film & upload. We recommend downloading the WODProof app for free.
You can still enter your score after this time but you won't be able to win the above prize.
Workout deadline is Tuesday 31st March, 10pm GMT.
Programming by Emma McQuaid - click here.
Workout 2 - "The Bodyweight Triplet"
Sponsored by:
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For Time:
21-15-9
· Sit-Ups
· Push-Ups
· Air Squats
Movements can be completed in any order, e.g. Sit-Ups then Push-Ups then Air Squats OR Push-Ups then Air Squats then Sit-Ups however you need to keep it in that order for all 3 rounds (see below in Common Questions section)
A full round of 21 reps of each movement must be completed before moving on the round of 15 reps for each movement then the round of 9 reps for each movement.
E.g.
21 Sit-Ups
21 Push-Ups
21 Air Squats
then
15 Sit-Ups
15 Push-Ups
15 Air Squats
then
9 Sit-Ups
9 Push-Ups
9 Air Squats
Scoring: fastest time = best score
Prizes:
The fastest Elite Male and Elite Female times will win:
1 x Fat Loss or Strength Plan Nutrition set up with pH Nutrition (each).
Score submission deadline = Tuesday 31st March, 22:00 (10pm) GMT.
To be eligible to win, you will need to film the workout.
Click here for info on how to film & upload. We recommend downloading the WODProof app for free.
Uploading a video isn't mandatory, however we will request the videos of the top 10 athletes for each workout to check standards.
Common Questions
"Can I change the order of the movements each round?"
E.g.
21 Push-Ups
21 Sit-Ups
21 Air Squats
Then switch to:
15 Air Squats
15 Sit-Ups
15 Push-Ups
The simple answer to this is no.
You have to keep the same order for all rounds.
The reason for this is because, in the above example, you could do 36 straight Air Squats which is not allowed.
What you are allowed to do is pick any order you want, (e.g. Push-Ups then Sit-Ups then Air Squats OR Air Squats, Push-Ups then Sit Ups) however you must keep this same order for all 3 rounds!
Programming by Emma McQuaid - click here.
Workout 3 - "Crazy 8's"
Sponsored by:
8 Rounds FOR TIME:
· 8 Push-Ups
· 8 Air Squats
· 8 Burpees
· 8 Air Squats
(There are no Sit-Ups required, this is just an error in the video)
Movements must be completed in the above order.
You must complete 8 reps of each movement before going on-to the next movement.
Scoring: fastest time = best score
Prizes:
Female Workout 3 Winner
1 x WODABLE Athlete bra
1 x WODABLE Leggings or Shorts
1 x Headband
Male Workout 3 Winner
1 x WODABLE Staple T-Shirt
1 x Training Shorts
1 x Headband
Score submission deadline = Thursday 2nd April, 22:00 (10pm) GMT.
To be eligible to win, you will need to film the workout.
Click here for info on how to film & upload. We recommend downloading the WODProof app for free.
Uploading a video isn't mandatory, however we will request the videos of the top 10 athletes for each workout to check standards.
Programming by Emma McQuaid - click here.
Workout 4 - "Core this will hurt"
Sponsored by:
Consists of 6 max rep movements, which are to be completed in the following order:
A – Max Plank
B – Max Unbroken Push-Ups (must be unbroken)
C – Max Wall Sit
D – Max Side Plank Right
E - Max Side Plank Left
F – Max Sit-Ups in 90 seconds (not unbroken)
1-minute rest between exercises. This will be hard to enforce exactly to 1 minute, so we will allow a variance of 5 seconds. Anything rest of over 1 min 5 seconds will incur a penalty.
Total Time (in seconds) & Reps = Score (see example at bottom of page)
Prizes:
The best score for Male Elite and Female Elite will win:
4 x pairs of AMRAP socks (each)
Score submission deadline = Sunday 5th April, 22:00 (10pm) GMT.
To be eligible to win, you will need to film the workout.
Click here for info on how to film & upload. We recommend downloading the WODProof app for free.
Uploading a video isn't mandatory, however we will request the videos of the top 10 athletes for each workout to check standards.
Programming by Emma McQuaid - click here.
Workout 5 - "Hawaii Five-O"
Sponsored by:
For Time, complete 2 Rounds of:
· 50 Air Squats
· 50 Lunges (25 each side) Forward OR Back - your choice!
· 50 Sit-Ups (ab-mat not required/optional)
· 50 Push-Ups
· 50 Toe Touch Star Jumps
Movements must be completed in the above order.
You must complete 50 reps of each movement before going on-to the next movement.
Scoring: fastest time = best score
Prizes:
Male Elite & Female Elite Winners will receive:
1 x OLY Clothing Jumper (each)
1 x OLY Clothing Performance Range Product (Vest or T-shirt) (each)
Score submission deadline = Tuesday 7th April, 22:00 (10pm) GMT.
To be eligible to win, you will need to film the workout.
Click here for info on how to film & upload. We recommend downloading the WODProof app for free.
Uploading a video isn't mandatory, however we will request the videos of the top 10 athletes for each workout to check standards.
Programming by Emma McQuaid - click here.
Workout 6 - "Burning Burpees"
Sponsored by:
7 Min AMRAP of Max Burpees.
A simple one. Complete as many burpees as you can in 7 minutes.
Scoring: highest reps = best score
Prizes:
The highest scoring Elite Male and Elite Female will win:
1 x WHEYD Mega Bundle (1 x 30 serve bag, 1 x Shaker, 25 sachets)
Score submission deadline = Friday 10th April, 22:00 (10pm) GMT.
To be eligible to win, you will need to film the workout.
Click here for info on how to film & upload. We recommend downloading the WODProof app for free.
Uploading a video isn't mandatory, however we will request the videos of the top 10 athletes for each workout to check standards.
Programming by Emma McQuaid - click here.
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Event Details
Closes: Apr 10, 2020
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