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The Southie Showdown a two-day individual event. Our unique format of three divisions allows you to test your fitness against athletes of similar ability. There are five guaranteed workouts for all athletes, and there will be a final event for top Rx & Advanced competitors. Our goal is to always provide a fun, fair, and challenging competition for all levels of competitors. We’re excited to be able to invite all leveled athletes – from total newbies to Regional and Games athletes. We’re looking forward to what the 2022 Southie Showdown will bring!
Refund Policy This event has a no refund policy. If you can no longer participate in the event, please notify us in writing by emailing [email protected] (please do not text or use Facebook Messenger). Refunds will only occur if there is a wait-list in your division and we can fill your spot. We cannot guarantee any division changes after registration. Absolutely no refunds or exchanges will be made after September 20th.
Vendors Interested vendors should email [email protected] to inquire about available space.
Division Requirements
Disclaimer- These movement requirements should be used as a guide to choose the most appropriate division for your ability level. The Showdown workouts are not limited to these requirements, and there will be movements and weights that extend beyond these standards for each division. Similar to the open, there are time caps and you will get credit for the work completed.
Intermediate Requirements
Men
Clean- 115 (For a Single/Low Reps)
Power Snatch 95
Thruster 75
Overhead Squat 75
Chin Over Bar Pull-ups
Women
Clean- 75 (For a Single/Low Reps)
Power Snatch 65
Thruster 45
Overhead Squat 45
Chin Over Bar Pull-ups
RX Requirements
Men
Clean- 165lb (For a Single/Low Reps)
Power Snatch 135
Thruster 95
Overhead Squat 95
Chest to Bar Pull-ups
Toes to Bar
Handstand Push-ups
Women
Clean- 125lb (For a Single/Low Reps)
Power Snatch- 95lbs
Thruster -65lbs
Overhead Squat- 65lbs
Chest to Bar Pull-ups
Toes to Bar
Handstand Push-ups
Advanced Requirements
Men
Clean- 245lb (For a Single/Low Reps)
Power Snatch- 155lbs
Thruster -115lbs
Overhead Squat- 115lbs
Bar Muscle-ups
Toes to Bar
Deficit Handstand Push-ups
Handstand Walk
Women
Clean- 145 lb (For a Single/Low Reps)
Power Snatch- 105lbs
Thruster- 75lbs
Overhead Squat- 75lbs
Bar Muscle-ups
Toes to Bar
Deficit Handstand Push-ups
Handstand Walk
RELEASED EVENTS
DAY 1
“Run it Back” – 12 Minute Cap
Intermediate Men
15 Calorie Ski
20 Step up or Box Jump Over
30 Sit-ups
30 Calorie Bike
30 Sit-ups
20 Step up or Box Jump Over
15 Calorie Ski
Intermediate Women
12 Calorie Ski
20 Step up or Box Jump Over
30 Sit-ups
20 Calorie Bike
30 Sit-ups
20 Step up or Box Jump Over
12 Calorie Ski
RX Men
20 Calorie Ski
30 Box jump Over
30 Toes to Bar
40 Calorie Bike
30 Toes to Bar
30 Box Jump Over
20 Calorie Ski
RX Ladies
15 Calorie Ski
30 Box jump Over
30 Toes to Bar
30 Calorie Bike
30 Toes to Bar
30 Box Jump Over
15 Calorie Ski
ADV Men
25 Calorie Ski
30 Box jump Over
30 Toes to Bar
50FT Handstand Walk
40 Calorie Bike
50Ft Handstand walk
30 Toes to Bar
30 Box Jump Over
25 Calorie Ski
ADV Women
20 Calorie Ski
30 Box jump Over
30 Toes to Bar
50FT Handstand Walk
30 Calorie Bike
50Ft Handstand walk
30 Toes to Bar
30 Box Jump Over
20 Calorie Ski
STANDARDS
SKI
Athletes may not touch the handles until the 3-2-1 go! Call. Athletes may not release the handles until the designated calories are reached.
Box Jump Overs
Athletes must face the box for each rep. Both feet must come in contact with the top of the box. Athletes are not required to open their hips on the top. The rep is counted when the athlete reaches the floor on the other side of the box. Stepping down is permitted in all divisions. Jumps are required in the ADV and Rx division; step ups are permitted in the scaled division. Lateral Jumps are not allowed. Clearing the box is not allowed. All men use a 24” box. All ladies use a 20” box.
Toes to Bar (Rx Divisions)
Each rep begins in a hanging position with the arms fully extended. In order for the rep to count, both feet must clearly make contact with the bar at the same time in between the hands. When stringing reps together, the feet must break the plane of the bar in between each rep.
Sit-Ups (Intermediate Division)
Each rep begins with the athlete’s upper back in contact with the floor and hands in contact with the floor above the head. The rep is counted when both the athlete’s shoulder passes in front of the hip crease and touches the floor in front of their feet.
HSwalk (ADV Division)
Each 25ft section will be broken in 5ft increments. The athlete’s feet and hands (including fingertips) must clearly be behind the line when kicking up. Both hands must clearly be OVER each designated 5ft line before coming down in order for it to count.
Bike
The screen must read the designated calories before the athlete exits the bike.
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“Flex”
Clean Ladder
There will be 8 bars in each ladder. Any athlete that clears the ladder will have one final barbell where they will choose their own weight for one final lift. The bonus barbell will be loaded 10lbs heavier than the final barbell. Any weight chosen above the pre-loaded weight, in at least 5lb increments above the pre-loaded weight, will need to be adjusted during the 30s rest period before the athletes final 30s working period.
Each athlete will have a judge who meets them before entering the ladder and sticks with them throughout the ladder.
Each athlete will have 30s to complete the lift at their designated barbell. Athletes with successful lifts will then have a 5s transition period where they move to a 30s rest station before another 5s transition and then to the next barbell in the ladder. Once the bar leaves the ground it is considered an attempt and no more than 2 attempts are allowed during the 30s window.
The movement across the floor will look like a zig-zag pattern moving from barbell to rest station to barbell. Once an athlete is unsuccessful with a lift or they finish the last barbell, they will exit the ladder with their judge and sign their scoresheet. The judge will then get back in line and greet their next athlete.
There could be up to 17 judges on very rare occasions on the floor at once if there are multiple people attempting the heavy bars.
Division Weights
Intermediate Divisions
75-85-95-105-115-125-135-145
115-135-155-175-195-215-225-245
RX Divisions
165-185-205-225-245-265-285-305
125-135-145-155-165-175-185-195
ADV Division
245-265-285-305-315-325-335-345
145-165-175-185-195-205-215-225
Workout Standards
Clean
Any type of Clean is permitted (Power, Squat, Split, Starfish) The barbell must start with both plates on the ground at the same time and reach the front rack position, with elbows clearly passing in front of the barbell at the top. The athlete must stand to full extension (hips, knees & ankles open) with the feet under the hips before dropping the barbell.
Tie Breaker Standard
In the case that the athlete is unable to clean their designated barbell, after their 30s are up they will have a 5s transition period where they will move to their 30s rest station where they will complete reps for a tiebreaker. There will be no tiebreaker for the bonus barbell.
Pistols – ADV + Rx Division – Athletes must pass through the bottom of a squat on one leg without assistance from the non working leg and stand to full extension while showing control. Athletes must alternate legs for each successful rep.
Lunges – Scaled Division – Athletes must kiss the back knee to the ground and stand tall to full extension, with the feet back together, between reps. Athletes must alternate legs after each successful rep.
Scoring
Athletes will be ranked from heaviest barbell lifted to lowest barbell lifted. Athletes will more pistols will be ranked above athletes with less pistols who with the same successful lift on the barbell.
“Vibe Check” – 8 Minute Cap
RX
60 Wall Balls 20|14
40 Burpee Lateral Jumps
20 Snatches 135|95
____________
Intermediate
60 Wall Balls 14|10
40 Burpee Lateral Jumps
20 Snatches 95|65
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ADV
60 Wall Balls 20|14
40 Burpee Lateral Jumps
20 Snatches 155|105
Workout Standards
Wallballs
All athletes in all divisions will be using 10ft targets. ADV and Intermediate Men will be in Green on the floating targets. All other divisions will be in Orange on the wall. The Athletes must pass through the squat, the crease of the hip clearly passes below the knee, at the beginning of each rep. Athletes must make contact at or above their intended target. If the ball is dropped, the athlete must allow the med ball to settle on the ground before being picked up again (no picking it up from the bounce and going directly into the next rep).
Burpee Lateral Jump
The Athlete’s chest must clearly make contact with the bottom of every rep. A step back into or up from the burpee is permitted in all divisions. A jump over the barbell is required in the RX division. Step-overs are allowed in the scaled division. Each rep is counted when the athlete jumps/steps over the barbell.
Snatch
Any type of snatch (Power, Squat or Split) is permitted. The barbell must start with both plates on the ground at the same time. The barbell must pass from ground to overhead in one motion – no stopping at the shoulders. At the top, the barbell must be stacked clearly over the shoulders and the athlete must stand to full extension (hips, knees & ankles open) with the feet under the hips before dropping the barbell. The athlete and their barbell must remain in their lane the entire time for each rep to count.
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Day 2
“Stunt” – 8 Minute Cap
Intermediate
2 Minutes Work: 1 Minute Rest x 3
For time: 30 Hand Release Push-ups +10 Handstand Push-ups (Kipping or Strict)
Buy-in at the top of the 2 Minutes
15|12 Calorie Row
*There will be a tiebreak time after the last Hand Release Push Up
RX Version
2 Minutes Work: 1 Minute Rest x 3
For time: 40 Handstand Push-ups
First 20 – Kipping Allowed
Second 20 – Must be Strict
Buy-In at the top of the 2 Minutes
RX- 18|15 Calorie Row
*There will be a tiebreak time after the 20th HSPU
ADV Version
2 Minutes Work: 1 Minute Rest x 3
For time: 30 Parallette Handstand Push-ups
Buy-in at the top of the 2 Minutes
21|18 Calorie Row
Men – 7.5 inch deficit
Parallettes to a thick 45lb plate and an abmat
Women – 5.5 inch deficit
Parallettes to a thick 45lb, a thick 25lb plate and an abmat
There is no Tiebreak time in the ADV division
Workout Standards
Rowing
-The athlete may not touch the erg handle until the clock turns over for each interval.
-The athlete may not release the handle until the designated calories are met.
-Rowers must be reset between rounds. The judge may assist but ultimately this is the responsibility of the athlete.
-The athlete may not let go of the handle until the designated calories are met.
Hand Release Push Ups (Intermediate Only)
Athletes must start locked out at the top of a high plank for each rep. At the bottom of each rep, the hands must clearly come off the floor with the body resting on the ground. The athlete must reach full lock out with the elbows completely extended at the top for a successful rep. The chest should touch the ground before the legs with each rep, excessive snaking will not be allowed.
HSPU
-Athletes must start fully locked out at the top at the beginning of each rep. Reps initiated from the bottom without a starting lockout will not count.
-The athlete’s hands must remain inside the designated box at all times while performing a rep. Fingertips may touch the white tape but the palms may not.
-The athletes feet must stay within the width of the hands at all times while performing a rep.
-On the ascent, no part of the body other than the feet may touch the wall. If the back, head or butt contacts the wall at any point, it will be considered a no rep.
-A rep is achieved when the athlete shows full control at the top with the feet in contact with the wall and the arms fully locked out and the wrist, elbow, shoulder hip and ankle stacked.
-Athletes may not use their feet to pull themselves up the wall.
ADV
The handles of the Paralletes must be set up clearly inside of the box. Kipping or Strict are allowed for all reps. All other previous HSPU standards apply.
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“The Franimal” – 9 Minute Cap
Intermediate
18 Thrusters 75|45
18 Chin Over Bar Pull-ups
15 Thrusters
15 Chin Over Bar Pull-ups
12 Thrusters
12 Chin Over Bar Pull-ups
9 Overhead Squat
3 Chest to Bar Pull-ups
6 Overhead Squat
3 Chest to Bar Pull-ups
3 Overhead Squat
3 Chest to Bar Pull-ups
*There is a tiebreak time after the last Chin over Bar Pull Up
RX
18 Thrusters 95|65
18 Chest to Bar
15 Thrusters
15 Chest to Bar
12 Thrusters
12 Chest to Bar
9 Overhead Squat
3 Bar Muscle-ups
6 Overhead Squat
3 Bar Muscle-ups
3 Overhead Squat
3 Bar Muscle-ups
*There is a tiebreak time after the last Chest 2 Bar Pull Up
ADV
18 Thrusters 115|75
18 Chest to Bar
15 Thrusters 115|75
15 Chest to Bar
12 Thrusters
12 Chest to Bar
9 Overhead Squat
9 Bar Muscle-ups
6 Overhead Squat
6 Bar Muscle-ups
3 Overhead Squat
3 Bar Muscle-ups
*There is not tiebreak time in the ADV division
Workout Standards
Thruster
The bar begins in the front rack position. The hips must pass clearly below the knee at the bottom of each rep. At the top, the arms must be fully locked out over the shoulders and stacked on top of extended hips, knees and ankles. A squat clean into the first rep is allowed as long as a below parallel position is achieved.
Overhead Squat
The athlete’s hips must pass clearly below the knee at the bottom of each rep. At the top, arms must be fully locked out over the shoulders and stacked on top of extended hips, knees and ankles. A squat snatch into the first rep is allowed as long as a below parallel position is achieved.
Pull Up Variation – No Taping of the pull up bars is allowed. No out of the ordinary Gymnastics Grips or anything to enhance grap are allowed.
Bar Muscle Up – The arms start fully extended below the bar. The athlete must achieve a fully elbows locked out position on top of the bar. Hands must remain on the bar at all times and athletes may not rest in the dip position. Glide kips will not be allowed. The feet must remain under the hips at all times.
Chest to Bar Pull Ups – The arms start fully extended below the bar. Any type of kip/grip is allowed. The chest must make clear contact with the bar below the collar bone.
Chin Over Pull Ups – Arms start fully extended below the bar. Any type of kip/grip is allowed. The chin must clearly pass above the bar.