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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AMRAP in 5 min:

- 10 T2B

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3 Sets:

100’ Sled Row

- Rest 2-3 min

- Standing row sled to your feet, then walk back till straps are tight for 100’

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Competition Tuesday

CrossFit

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AMRAP in 5 min:

- 10 Strict HSPU

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Hang Snatch: (Mid Thigh Start)

- 2 x 3 at 73% (% of Snatch)

- 3 x 2 at 78%

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Hang Clean: (Mid Thigh Start)

- 2 x 3 at 73% (% of Clean)

- 3 x 2 at 78%

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Competition Wednesday

CrossFit

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AMRAP in 5 min:

- 10 C2B

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Deadlift:

- 2 reps at 90%

Speed Deads:

- 5 x 3 reps at 75%

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Hypertrophy:

3 Sets:

Max Reps of Banded Push Ups w/ red band

- Rest 2-3 min

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Competition Friday

CrossFit

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AMRAP in 5 min:

- 10 Strict Ring Dips

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Back Squat:

- 2 x 5 at 65%

- 3 x 5 at 70%

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Front Squat:

- 4 x 5 at 60%

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Hypertrophy:

2 Rounds:

20 Banded HipExtensions

20 Overhead Barbell...

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Competition Saturday

AMRAP in 5 min:

- 7 Muscle Ups

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Snatch:

- 2 x 2 at 75%

- 3 x 2 at 80%

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Clean and Jerk:

- 2 x 2 at 75%

- 3 x 2 at 80%

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3 Rounds:

30/20 Cal Bike

10 Sandbag Cleans at 150/100#

5 Rope Climbs

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