Southie Showdown Registration OPENS TODAY!

Aug 7th, 2019

Category: CrossFit

Southie Showdown Registration OPENS TODAY!

Southie Showdown Registration
Calling all competitors! Registration for The Southie Showdown will OPEN TODAY AT NOON and you don’t want to miss it! The Showdown typically fills up within 48HRS, so don’t sleep on this. You’ll have two days of individual competition and 5 guaranteed workouts. As well as a final for top ADV and RX athletes. Please review the competition standards below. We can’t wait for another great year with all of you!

CLICK HERE TO REGISTER


Warm-up

7:00 AMRAP
-15/12 Calorie Bike
– 5 90/90 External Rotation
-10 Banded Double External Rotation
-10 Bandy Side Step in each direction

Strength
E2MOM14
3 Overhead Squats @75-80%

WOD
“Pour Some Sugar on Me”

With a running clock, complete the following from 0:00-7:00 minutes:

For Time
21-15-9
• Calorie Assault AirBike
• Dumbbell Snatch (50/35 lb)

Level 2- (40/25)
Level 1- (25/15)

– Rest 2 minutes from 7:00-9:00 minutes on the running clock –

For Time:
21-15-9
• Calorie Assault AirBike
• Burpees

-Complete the Burpee portion with Ski Ergs and/or Rowers

WOD Credit: CF Mayham

Extra Work
40 Toes To Bar
40 AB Mat Sit Ups
40 GHD Sit Ups

Scaled – 30 reps of each