Southie Showdown – Help Us Judge!

Sep 5th, 2019

Category: CrossFit

Southie Showdown – Help Us Judge!

#TBT – 2018 – Pete Gooding @ In House Throwdown

The Showdown is Coming…
We’re excited to announce that our 9th annual Southie Showdown will be held on September 21st & 22nd! 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! With such a large event, we could really use the help of our CFS Community! We’re looking for Judges and Volunteers. If you have friends/family that would like to help out as well, they are welcome too!


Want to Help Out?

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
Run 1 Loop

Then

2 Rounds
10 Alternating Reverse Lunge (Round 2 try reverse lunge with back foot off the ground)
10 Muscle Snatch
25 Double Unders or 50 Singles

Strength
E2MOM14
3 Power Snatches
Start at 70% and climb as able

WOD – 15 minute Cap
10 Rounds
3 Deadlifts (275|185)
6 Pistols
20 Double Unders

Level 3- 225|155
Level 2- 185|125
Level 1- 135|95
ADV -315|205; Heavy Rope

Coaches Note – If possible, choose a scaling option appropriate where you are able to complete each round in less than 90s.

4:45 Conditioning
At 0:00
750m Row
At 5:00
500m Row
At 9:00
250m Row
At 12:00
1.25 Mile Bike
At 18:00
1 Mile Bike
At 22:00
0.75 Mile Bike
At 25:00
600m Run
At 30:00
400m Run
At 34:00
200m Run