2015 Southie Showdown

Oct 26th, 2015

Category: CrossFit

2015 Southie Showdown

2015 Southie Showdown
Individual Competition, Rx & Scaled Divisions
November 7th & 8th

Registration Fee: $110.00
Box HQ Fee: $1.00
Total: $111.00
CLICK HERE TO REGISTER

All workouts have been released! Please see below:

Day 1 Events

Stanky Legs

Stanky Legs (13 minute cap)
3 Rounds
535m Run
15 Overhead Squats (135, 95)
Scaled – 95, 65

Movement Standards
Run – 1 loop around the building. Anyone that does not follow the predetermined course will be scored a 0 for the event.

Overhead Squat– Hip crease below the knee, full extension at the top with control of the bar. Shoulders, hips, knees, ankles all in a straight line at the top. No dropping bar from overhead, and bar must stay within lane or no rep will be assessed.

What’s Your Gameplan?

What’s Your GamePlan? – (2 separately scored events)
In 8 Minutes Establish Max Weight for the Following:
2 Hang Squat Cleans
2 Shoulder to Overhead

There will be a 30 second transition following the complex, then:
90 Seconds to Complete Max Bar Muscle-ups
Scaled – Max Chest to Bar Pull-ups

Notes: The complex must be performed without releasing the bar. Once the bar is at the hips, it cannot descend below the knee. Once the bar is at the shoulder it cannot descend below the shoulder until the complex is complete.

If an Rx athlete cannot complete a bar muscle ups, they can accumulate as many chest to bar pull ups as possible. Athletes who choose this option will be ranked below all athletes who complete 1 or more bar muscle up. In the scaled division, athletes who cannot complete chest to bar pull ups can accumulate as many chin over bar pull ups as possible. They will be ranked below everyone who completes 1 or more chest to bar pull up. These reps do NOT need to be unbroken; athletes may drop from the bar as many times as necessary during the 90 seconds.

Movement Standards
Hang Squat Clean– The athlete must establish a clear pause at full hip extension before attempting the hang clean. The bar may not descend below the knee once the hang is established. If the bar descends below the knee or is dropped, this will count as a failed attempt. One fluid movement is required in the RX division. At the bottom the hip crease must pass below the knee. Full extension must be shown at the top with control of the bar and feet underneath the hips. A hang power clean into a front squat, is acceptable for the scaled division

Shoulder to Overhead– Barbell must start on the shoulders, any form of overhead movement is acceptable. Press, Push Press, Push Jerk, and Split Jerk. The athlete must be completely locked out over head with feet underneath the hips, showing control and full extension. For safety reasons, in order for a rep to be successful the bar/athlete must remain in control and in their lane throughout the entire lift.

Bar Muscle Ups– The athlete must start each rep with the arms fully extended. The rep is not concluded until full extension of the triceps above, not behind, the pull up bar is achieved. Fade away no reps where the athlete fails to reach full extension atop the bar will be strictly enforced. Glide kips are not allowed. Feet may not pass above the pull up bar.

Chest to bar pull up– arms must be fully extended at the bottom and chest (below the clavicle) must make contact with the bar.

Chin over the bar pull up– arms must be fully extended at the bottom and chin must break the horizontal plane of the bar.

The Little Engine That Could

The Little Engine That Could (10 minute cap)
60 Burpee Box Jumps for Time (24, 20”)
EMOM- 6 Kettlebell Swings (2,1.5pd)
Scaled – 1.5, 1pd. Step ups are allowed.

Movement Standards
Burpee Box Jumps– The athlete must remain in their lane, facing their box and their chest must make contact with the ground. If contact is questionable, the athlete will be asked by the judge to release their hands. During the box jump the athlete must show full control on top of the box and stand to full extensions with the hips stacked atop the shoulders and ankles. Step ups in the Rx division are not permitted.

Kettlebell Swings– The athlete must show the arms completely locked out (no bent elbows) overhead stacked above the shoulder, hip and ankle. The athlete should bring the kettlebell to their body, not their body to the kettlebell. A good rep will require the kettlebell to be pointed up (no droopy kettlebells) at the top. Dropping kettlebells from above the shoulders or the kettlebell bouncing out of the athlete’s lane will result in a no rep.

Day 2 Events

Patilac

Patilac – 10 min cap
40/30 Chest to Bar Pull-ups
75 Double Unders
50/40 Calorie Row
75 Double Unders
40/30 Toes to Bar

Scaled Version
30 Chin over Bar Pull-ups
75 Single Unders
40/30 Calorie Row
75 Single Unders
30 Sit-ups

Movement Standards
Chest to bar pull up– Arms must be fully extended at the bottom and chest (below the clavicle) must make contact with the bar.

Double Unders– Rope passes underneath twice. If you trip on the rope, that last double under does not count. Scaled division will complete single unders with the same amount of reps.

Row– Must hold handle until 50/40 calories is completed. 5 burpee penalty for releasing the handle before the full 50/40 calories is complete on the screen. Athlete will be required to fold up their rower safely into the predetermined position before moving onto the double unders. Double under accumulation will not occur until done properly.

Toes-to-Bar – Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Sit-Up – To begin the athlete’s back must make contact with the floor, with the legs in the butterfly position and their hands touching the floor above their head. At the top, the athlete will sit up so the shoulders break the hip crease and the hands touch in front of the feet. AbMats are permitted.

Mighty Mouse

Mighty Mouse (7 minute AMRAP)
50 Thrusters (75,55)
30 Power Snatches
Then AMRAP
Handstand Push-ups

Scaled – 55, 35; Wall Climbs

Thrusters– The athlete may squat clean the first rep. Hip crease must clearly be below the knee. Full extension, with control at the top with bar locked out over the shoulder, hip, knee and ankle is required at the top of each rep.

Snatches – At the start of each rep both weights must simultaneously make contact with the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. A split snatch is permitted as long as you set your feet at the top.

Handstand Push Ups – Each handstand push-up begins and ends with the same position. Only the feet are in contact with the wall, with arms reaching full extension. The athlete may place their hands however they choose, as long as their palms do not make contact with any predetermined marked tape. The HSPU box will be 36″ wide by 24″ deep. At the bottom the head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire movement, but must touch the wall with arms extended at the end of each rep, with no other body parts in contact with the wall. Kipping is allowed.

Wall Climbs (Scaled Division Only) – Athlete starts with chest and thighs in contact with floor while the feet contacts the wall. Athlete walks feet and hands towards wall until the chest makes contact with the wall. The rep is complete when athlete controls themselves back down into the starting position with chest, thighs in contact with floor with feet in contacting the wall.