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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Gymnastic Pulling Complex:

3 Unbroken Sets:

5 Strict Chest to Bar

5 Toes to Bar

5 Bar Muscle Ups

- Rest as needed

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Hypertrophy Finisher:

3 Sets:

3 Weighted Dips on Dip Bar

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Max Dips at...

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Competition Tuesday

CrossFit

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Back squat:

- 4 x 2 at 87%

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Push press:

- 5 x 4 at 85%

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Gymnastics Pushing Complex:

3 Unbroken Sets:

7 Strict HSPU

7 Hand Release Push Ups

7 Kipping HSPU

- Rest as needed

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Row 3,500m...

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Competition Wednesday

CrossFit

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Bench Press:

- 1 at 95%

Speed Bench:

- 5 x 3 reps at 85%

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Deadlift:

- 5 x 1 at 80%

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Gymnastics Ring Complex:

3 Unbroken Sets:

3 Strict Muscle Ups

4 Ring Dips

5 Kipping Muscle Ups

-...

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Competition Friday

CrossFit

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Front squat:

- 5 x 3 at 80%

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Power snatch + Snatch + Overhead Squat:

- 5 Sets at 60 - 80%

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Gymnastics Shoulder Complex:

3 Unbroken Sets:

3 Wall Walk

2 Peg Board

3 Wall Walk

- Rest as Needed

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Competition Saturday

5 Rounds:

20/15 Cal Bike

25’ Handstand Walk

2 Legless Rope Climbs

25’ Handstand Walk

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