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

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Back Squat:

- 1 x 5 at 60%

- 1 x 5 at 70%

- 2 x 5 at 75%

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Front Squat:

- 1 x 5 at 65%

- 1 x 5 at 70%

- 1 x 5 at 75%

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For Time:

30 Bar Muscle Ups

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Competition Tuesday

CrossFit

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Bench Press:

- 1 x 5 at 55%

- 1 x 5 at 65%

- 2 x 5 at 70%

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Strict Press:

- 1 x 5 at 60%

- 1 x 5 at 65%

- 1 x 5 at 70%

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For Time:

30 KB Clean and Jerks at 53/35#

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Competition Wednesday

CrossFit

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Back Squat:

- 1 x 5 at 60%

- 1 x 5 at 70%

- 2 x 5 at 75%

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Front Squat:

- 1 x 5 at 60%

- 1 x 5 at 70%

- 1 x 5 at 75%

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For Time:

50 Kipping Ring Dips

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Competition Thursday

CrossFit Only

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Competition Friday

CrossFit

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Bench Press:

- 1 x 5 at 55%

- 1 x 5 at 65%

- 2 x 5 at 70%

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Strict Press:

- 1 x 5 at 55%

- 1 x 5 at 65%

- 1 x 5 at 70%

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For Time:

50 DB Snatch at 50/35#

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Competition Saturday

10 - 8 - 6 - 4 - 2

Deadlifts at 315/225#

Ring Muscle Ups

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Competition Sunday

5 Rounds:

300m Row

15 DB Push Press at 45/30#

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