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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Shoulder Warm Up:

3 Rounds: NFT

12 Band Pull Aparts

12 Band Pull Overs

12 Behind Neck Band Press Ups

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Core Warm Up:

NFT:

55 GHD Sit Ups

55 GHD Hip Ext.

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AMRAP in 5 min:

4 Unbroken Strict...

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Competition Tuesday

CrossFit

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Shoulder Warm Up:

2 Rounds: NFT

1 x Iron Scap Crossover Symmetry Routine

5 Wall Walks

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Core Warm Up:

5 Rounds: NFT

20 Abmat Sit Ups

15 Russian Swings w/ 88/70#

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AMRAP in 5 min:

4 Unbroken Ring...

more

Competition Wednesday

CrossFit

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Shoulder Warm Up:

5 Rounds: NFT w/ red band

20 Seated Banded Rows

20 Tricep Extensions

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Core Warm Up:

5 Rounds: NFT

10 V-Ups

20 Barbell Good Mornings

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AMRAP in 5 min:

4 Unbroken Strict Ring...

more

Competition Friday

CrossFit

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Shoulder Warm Up:

5 Rounds:

10 KB Z Presses at 35/26#

10 Bent Over KB Rows at 53/35#

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Core Warm Up:

5 Rounds: NFT

10 Windshield Wipers w/ Barbell

10

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AMRAP in 5 min:

4 Unbroken Bar Muscle Ups...

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Competition Saturday

SESSION 1: INDI

50 Cal Row

50 Box Jump Overs at 24/20”

50 Deadlifts at 185/135#

50 Wall Ball at 20/14#

50 Ring Dips

50 Wall Ball

50 Deadlifts

50 Box Jumps Overs

50 Cal Row

SESSION 1: TEAM (MM/FF Pairs)

100 Cal Total Row...

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Competition Sunday

SESSION 1: INDI

21 - 15 - 9 - 6 - 3

Strict HSPU

Front Squats at 185/135#

Bar Facing Burpees

SESSION 1: TEAM (MF PAIRS)

21 - 15 - 9

Synchro Strict HSPU

Synchro Front Squats at 185/135#

Synchro Bar Facing Burpees

SESSION 2:...

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