The Showdown Is COMING…..

Sep 14th, 2018

Category: CrossFit

The Showdown Is COMING…..

Colby – Good Morning

The Showdown is Coming…
We’re excited to announce that our eighth annual Southie Showdown will be held on November 10th & November 11th! This is a two-day individual competition designed to challenge first-time competitors, fire-breathers and everyone in between. We have three divisions – Advanced, Rx, & Intermediate and expect over 250 athletes to compete!

This is a great community event and we hope all CrossFit Southie members will participate in some way – whether you compete, volunteer, judge, or just come by to spectate and check out the vendors! Save the date for what’s guaranteed to be a great weekend!

Want to Compete?
Registration for the Showdown will open in early October and typically sells out within 48 hours… so if you plan to compete, be sure to sign up fast! There are three divisions – Advanced, Rx & Intermediate.

If you have any questions on how to get ready to compete or which division to sign up for, just check in with one of your coaches. We’re hoping to have a large Southie representation on the competition floor this year!

Want to Help Out?
With over 250 athletes competing, we need all the help we can get to help this event run smoothly. There are plenty of opportunities to get involved at some point over the weekend. No contribution is too small, and we thank you so much in advance for your help!

Judging is an awesome way to be involved in the action all weekend long and is a crucial job to running the Showdown. If you can count and are familiar with CrossFit movements, we can teach you how to judge – no experience required. All judges will receive a free t-shirt and lunch each day. To sign up to judge, please click HERE.

Not interested in judging, but still want to help out? You can be a volunteer! We have plenty of other jobs that we need help with – from working at the CFS retail tent, helping change out equipment, collecting score cards, etc. To see available jobs and to sign up to volunteer, please click HERE.

We thank you in advance for your support and we’re looking forward to another amazing Showdown!

Warm-up
Jog 300m
Come back inside – grab box & barbell
2 Rounds
10 Alternating Step ups
10 Push Ups w/ Feet on box
10 Alternating Touch Downs
10 Bulgarian Split Squats per side
*ADV add barbell to step ups/split squats in second round

Strength
Every Minute on the Minute for 10 Minutes
2-Position Clean
• High Hang
• Mid Hang (full Pause)

(Hands must stay on the Bar)

WOD
30 Power Cleans (135,95)
30 Box Jump Overs
20 Shoulder to Overhead
20 Box Jump Overs
10 Clean and Jerks
10 Box Jump overs

Level 2,(115,80)
Level 1 (75,55)

Coaches Note: Ideally pick a weight you can move. There should not be a whole lot of standing around in this WOD.

Extra Work
For Time
15 Strict Deficit HSPU (8”/5”)
20 Kipping Deficit HSPU
25 Strict HSPU
30 Kipping HSPU
Every 2:00 Run 100M including the 321 go

*Scale Reps/Deficit Accordingly. If unsure How To Scale, ask a coach

DISCUSSION 3 Comments

  1. Trevor 09/14/2018 at 8:35 pm

    Hang Sq Cl
    5×3 @175 across
    Push Press
    5×2 @155 across
    Sq Cl Thruster
    5×1 @165 across

    Yoke Fun Time
    4×50′ Overhead Yoke Carry (185#)

    5 sets
    10 GHD + 10 Hip Ext

    Good to be back

  2. Crowley 09/14/2018 at 1:55 pm

    emom: 185-225
    wod: 8:43 rx

  3. Alec 09/14/2018 at 11:55 am

    Happy Friday!

    Up to 235 on the cleans (failed 1st attempt, hit it the 2nd attempt)

    7:45Rx