The Showdown ins Coming… – CFS

Aug 30th, 2017

Category: CrossFit

The Showdown ins Coming… – CFS

Meredith

The Showdown is Coming…
We’re excited to announce that our seventh annual Southie Showdown will be held on November 11th & November 12th! 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 on October 4th 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. You can check out the suggested standards HERE and kick your training into high gear!

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
5-4-3-2-1
Bar Facing Burpees
Tall Clean + Front Squat + Push Jerk*

*Rx classes – Athletes add weight each round

Strength
Every 2 Minutes for 14 Minutes
3 Clean and Jerks
1. 70%
2. 75%
3. 80%
4. 80%
5. 85%
6. 85%
7. 90%

Coaches Note
Keep the focus on speed under the bar and precision of movement. Stick with the percentages and don’t hesitate to get back on the bar.

WOD (20 min cap)
10-9-8-7-6-5-4-3-2-1
Bar Facing Burpees
Hang Power Cleans (155,105)

Level 3- 135,95
Level 2 – 115,75
Level 1- 95,45
ADV- 185,125

Coaches Note
Choose a weight where you can complete the first 10 reps unbroken

DISCUSSION 7 Comments

  1. Ryan Gould 08/31/2017 at 3:34 am

    EMOM: 140-180 (x3)-one rd at 85% skipped

    WOD: 11:32 L3

  2. Trevor 08/31/2017 at 2:19 am

    185

    8:22 L3

    Unbroken. Probably should have tried Rx. Next time.

  3. Chad Kucera 08/31/2017 at 1:34 am

    EMOM: 235
    WOD: 7:07 Rx

  4. Jason Barrow 08/31/2017 at 1:02 am

    Strength: 95# – 195#
    Wanted to go touch n go the whole time, had to break up the 195# 2-1.

    WOD: 11:33 Rx

  5. Brian Campbell 08/31/2017 at 12:21 am

    Wod: 7:13 Rx

  6. SEAN FLANNERY 08/30/2017 at 1:06 pm

    EMOM; 175-225
    WOD: 10:15 Adv

  7. Brian Maser 08/30/2017 at 11:37 am

    EMOM: 170-215
    WOD: 8:57 Rx