Competition

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Whether you want to compete in a local competition or The CrossFit Games, Big D's Competition Program is where you train. This program is not just for the "elite" but for those who wish to be tried and tested to compete at the highest level each and every day. If you have a strong desire and passion to test yourself against the Fittest on Earth, this is your program.

For more information about this program and what it takes to compete

Competition Monday

CrossFit

+

Gymnastic Pulling Complex:

3 Unbroken Sets:

6 Strict Chest to Bar

6 Kipping Pull Ups

6 Bar Muscle Ups

- Rest as needed

+

4 Sets:

800m Run

- Rest 4 min

- Goal is Sub 3:00 Every time

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Competition Tuesday

CrossFit

+

Gymnastics Pushing Complex:

3 Unbroken Sets:

8 Strict HSPU

8 Hand Release Push Ups

8 Kipping HSPU

- Rest as needed

+

AMRAP in 15 min:

20/15 Cal Row

5 Man Makers w/ 45/30# DB

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Competition Wednesday

CrossFit

+

Gymnastics Ring Complex:

3 Unbroken Sets:

4 Strict Muscle Ups

8 Ring Dips

5 Kipping Muscle Ups

- Rest as Needed

+

EMOM for 10 min:

13/8 Cal Bike AFAP

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Competition Thursday

CrossFit Only

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Competition Friday

CrossFit

+

Gymnastics Shoulder Complex:

3 Unbroken Sets:

15 Push Ups

4 Wall Walk

15 Push Ups

- Rest as Needed

+

5 Sets:

15 Russian Swings at 88/70#

5 Broad Jumps for max distance

- Rest as needed between sets

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Competition Saturday

For Time:

30 Power Cleans at 135/95#

30/20 Cal Bike

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Competition Sunday

7 Rounds:

AMRAP in 2 min:

25/17 Cal Row

+ Max Push Jerks at 205/135#

- No rest between sets

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