For more information please visit www.wingman.fitness/quarantinegames
In classic CrossFit style we are coming together for one weekend to compete in The Quarantine Games, an online competition where the winners have a cash prize donated to the Box of their choice. This will be a 3 WOD online competition with 4 divisions and workouts designed to be performed at home with only a single dumbbell and the space to wield it.
Rx Standards
WOD 3
18min AMRAP
100 Dumbbell Lunges 35/20
100 Plank Shoulder Taps
100 Dumbbell Sumo Deadlifts 35/20
100 Seated Strict Press 35/20 (split however you’d like)
100 Lateral Hops Over Dumbbell
WOD 3 Standards:
Dumbbell Lunges: Dumbbell may be held however you’d like but it cannot rest on the legs during the lunge. Must be a forward lunge with the knee touching the floor on every rep and hip and knee extension being shown at the top.
Plank Shoulder Taps: Taps must happen on the opposite shoulder, legs must be straight and knees cannot touch the floor.
Dumbbell Sumo Deadlifts: Dumbbell must be held by the handle, one dumbbell head must come in contact with the floor.
Seated Strict Press: Reps can be split however you’d like, non-working hand cannot touch the body or the ground. Dumbbell must start in contact with the shoulder and elbow must extend straight overhead.
Lateral Hops Over Dumbbell: Must be performed as a two foot jump over the dumbbell.
Scaled and Masters Standards
WOD 3
18min AMRAP
100 Stationary Lunges (no weight)
100 Plank Shoulder Taps To an Object (17-20inches tall aka a dining room chair)
100 Dumbbell Sumo Deadlifts 20/10
100 Seated Strict Press 20/10 (split however you’d like)
100 Lateral Hops/Steps Over Dumbbell
WOD 3 Standards:
Stationary Lunges: Must be a forward lunge with the knee touching the floor on every rep and hip and knee extension being shown at the top.
Plank Shoulder Taps To an Object: A standard dining room chair is 17-20inches, but any object within that range can be used. Taps must happen on the opposite shoulder, legs must be straight and knees cannot touch the floor.
Dumbbell Sumo Deadlifts: Dumbbell must be held by the handle, one dumbbell head must come in contact with the floor, non-working hand cannot touch the body.
Seated Strict Press: Reps can be split however you’d like, non-working hand cannot touch the body or the ground. Dumbbell must start in contact with the shoulder and elbow must extend straight overhead.
Lateral Hops/Step Over Dumbbell: These may be performed as step overs, both feet must touch the ground on either side.
Wingman Fitness
www.wingman.fitness
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