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
Grab a rower & partner
A: Row 250m
B: Slow, deep stretch, mountain climbers
A: Row 250m
B: Dive bomber push ups
A: Row 250m
B: Burpee Pull-ups
Midline
Double Tabata (4x)
1. Plank-ups
2. Hollow Rocks
3. Jack Knives
4. Sit-ups
WOD
750m Row
15-12-9
Strict Handstand Push-ups
Strict Pull-ups
750m Row
Level 2 –Push-Ups x 2
Level 1 – 15-12-9 Push-ups
ADV- 21-15-9
Coaches Note – It’s okay to struggle a little bit with the HSPUs and Strict Pull Ups but pick a scale where you can do 5+ in a row when first coming off the rower.
Extra Work
200 Double Unders
20 Power Snatch (115/75)
200 Double Unders
20 Clean and Jerk (135/95)
ADV – 145/100 – 165/115
Scaled – 95/65 – 115/75, 100 Dubs