Our Competition Program is designed for people who want to compete in the sport of fitness, but do not have the time to devote to the Games Prep program.  This program is designed to help you compete well at local competitions, as well as to improve upon your Open score every year.  This program will be the same as the Games Prep program but with some of the volume cut out each day to make it more time manageable.  This is a 6 day a week program and the work should never take you longer than an hour and a half.



18.2 Redo OR class workout


Oly lift

Hang power snatch-heavy single

Push jerk-heavy single

Gymnastics intervals

2 sets

15/12 cal row

4-8 muscle ups (alt ring and bar) (if can't string muscle ups do max in 30 secs or 5 CTB/5 dips)

Rest 3 mins

Assault Bike intervals

10 sets for cals

30 sec on, rest 30 sec


CrossFit EMOM

20 mins

min 1-12/10 cal ski

min 2-12 wall balls (30/20)

min 3-50 double unders (or stop at 30 secs)

min 4-12 alt db snatch (60/45)

Gymnastics intervals

2 sets

15/12 cal bike

10-20 hspu (or max hspu in 30 secs)

Rest 3 mins


30 minutes easy recovery


Open workout 18.3


Rowing intervals

Row 1000m

Rest 3 mins

Row 750m

Rest 2 mins

Row 500m

Rest 1 min

Row 250m

*get faster each set