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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5 Unbroken Sets:

5 Strict Chest to Bar

5 Toes to Bar

5 Bar Muscle Ups

- Rest as needed

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Back Squat:

- 3 x 5 Reps at 87.5%

Bench Press:

- 3 x 5 Reps at 87.5%

Deadlift:

- 5 x 3 Reps at 87.5%

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Competition Tuesday

CrossFit

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5 Unbroken Sets:

7 Strict HSPU

7 Hand Release Push Ups

7 Kipping HSPU

- Rest as needed

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Competition Wednesday

CrossFit

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5 Unbroken Sets:

3 Strict Muscle Ups

4 Ring Dips

5 Kipping Muscle Ups

- Rest as Needed

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Front Squat:

- 3 x 5 Reps at 87.5%

Strict Press:

- 3 x 5 Reps at 87.5%

Power Cleans:

- 5 x 3 Reps at 87.5%...

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Competition Friday

CrossFit

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5 Unbroken Sets:

12 Push Ups

3 Wall Walk

12 Push Ups

- Rest as Needed

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Back Squat:

- 3 x 5 Reps at 87.5%

Bench Press:

- 3 x 5 Reps at 87.5%

Deadlift:

- 5 x 3 Reps at 87.5%

more

Competition Saturday

30 - 25 - 20 - 15 - 10

Kipping HSPU

10 - 8 - 6 - 4 - 2

DB Ball Clean at 150/100#

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