SouthBound ShowDown

Onsite Competition for Individuals and teams

Event description

The 3rd annual SouthBound Showdown is the largest fitness competition in the Lake Area, and will be held at Burton Coliseum in Lake Charles, LA.

The event will be held on Saturday, September 23, 2017 from 8 AM - 5 PM.

Divisions for individuals and partners (male/male or female/female) are available.

DIVISIONS:

-RX individual
-Teen individual
-RX team 2 person same sex
-Intermediate team
-Masters team (male partners only)

COST: Individuals: $115; Teams: $170

Military Discounts are also available to Active Duty, Reserve, and Veteran as well as first responders (firefighters, law enforcement, medics).

We will also have a raffle going on during the event to donate to an organization that trains dogs for veterans.

Scoring: For Repetitions: More is Better | Tiebreaker: The time it takes a team or individual to complete 1 round

Indiv. Rx Male 7 min AMRAP 3 Bar Muscle ups 1 Rope Climb 4 Cleans 205 Indiv. Teen M/F 7 Min AMRAP 7 Pullups/Jumping 7 Cleans 75/45

Scoring: For Time: Fastest is Better | Tiebreaker: The time it took a team or individual to complete 2 rounds

Indiv. Rx Male 6 RFT 8 Calorie Bike 8 Hng Pwr Snatch 115/85 8 OHS 115/85 Indiv. Teen M/F 6 RFT 8 Calorie Bike 8 Hng Pwr Snatch 45/35 8 OHS 45/35

Scoring: For Time: Fastest is Better | Tiebreaker: After the first calorie row

Individual Rx Male 10 Min Cap ​ 21 Dumbbell Thrusters (45/30) 21 Synchronized Box Jump Overs(24/20) 100 Double Unders 18 Cal. Row 18 Wall Balls (20/14) 100 Double Unders 15 STOH (155/105) 15 C2B Pull ups Individual Teen Male/Female 10 Min Cap ​ 21 Dumbbell Thrusters (25/10) 21 Step overs (24/20) 50 Du’s/ 100 Singles 18 Cal. Row 18 Wall Balls (14/10) 50 Du’s/ 100 Singles 15 STOH (75/45) 15 Pull up/ Jumping

Scoring: For Repetitions: More is Better

3 min AMRAP 10 Cal. Row 10 swings on Keiser/Banger sled So in this workout athletes and teams will have 3 mins to get the weighted block to move as far as they can. Once Athlete 1 has rowed 10 calories he or she will proceed to the sled where they will hit the weighted block 10 times trying to make it move as far as possible. Once they have hit or attempted to hit the block 10 times they will tag their partner to start their round. Individuals are the same except they will participate alone performing 10 calories and 10 swings. This wod will be a game of inches. Meaning each inch the sled is moved by the swing of the sledge, not a pull, will count as a rep. The sled will be measured and taped off for ease of scoring. Note: swings of the sledge are being counted. So if an athlete swings and misses, that still counts as 1 swing of the 10. Penalties: 1. If the judge notices that the athlete/s moving the block pulling rather than a strike of the sledge. The block will be placed back at the beginning of the sled and will have to wait 10 seconds before continuing and the points accumulated before the penalty in that round will not count. 2. If an athlete swings the sledge more than 10 times the block will be placed back at the beginning of the sled and will have to wait 10 seconds before continuing. The points accumulated before the penalty in that round will not count.

Scoring: For Time: Fastest is Better | Tiebreaker: Time it takes to finish 2nd set of pistols.

Individual RX Male Handstand Walk 30 Alt. Pistols 10 Hang Power Cleans 185/125 7 Ring Muscle Ups 24 Alt. Pistols 10 Hang Power Cleans 185/125 7 Ring Muscle Ups 18 Alt. Pistols 10 Hang Power Cleans 185/125 7 Ring Muscle Ups Sprint to finish

Scoring: For Repetitions: More is Better | Tiebreaker: The time it takes a team or athlete to finish 1 round

Rx male/ female team 7 min AMRAP 5 Bar Muscle Ups 2 Rope Climbs 15’/13’ 7 Cleans 205/145 Mas.M 185# Inter. Male/ Female 7 Min AMRAP 7 Pullups 7 Cleans 155/95

Scoring: For Time: Fastest is Better | Tiebreaker: The time it took a team or individual to complete 2 rounds

Rx team M/F 8 RFT 8 Calorie Bike 8 Hng Pwr Snatch 115/85 8 OHS 115/85 Mas.M 115 Inter. Team M/F 8 RFT 8 Calorie Bike 8 Hng Pwr Snatch 75/55 8 OHS 75/55

Scoring: For Time: Fastest is Better | Tiebreaker: After the first calorie row

Rx Male/ Female team 10 Min Cap ​ 36 Synchronized Dumbbell Thrusters (45/30) 36 Synchronized Box Jump Overs(24/20) 150 Double Unders 24 Cal. Row 24 Wall Balls 20/14 150 Double Unders 16 STOH (155/105) 16 C2B Pull ups Masters Male team 10 Min Cap ​ 36 Synchronized Dumbbell Thrusters (45#) 36 Synchronized Box Jump Overs(24") 150 Double Unders 24 Cal. Row 24 Wall Balls (20#) 150 Double Unders 16 STOH (135#) 16 C2B Pull ups ​ Intermediate Male/ Female​ Teams 10 Min Cap ​ 36 Synchronized DB Thrusters (30/20) 36 Synchronized Box Jump Overs(24/20) 100 Doubles 24 Cal. Row 24 Wall Balls (20/14) 100 Double Unders 16 STOH (115/75) 16 Pull ups ​

Scoring: For Repetitions: More is Better

3 min AMRAP 10 Cal. Row 10 swings on Keiser/Banger sled So in this workout athletes and teams will have 3 mins to get the weighted block to move as far as they can. Once Athlete 1 has rowed 10 calories he or she will proceed to the sled where they will hit the weighted block trying to make it move as far as possible. Once they have hit the block to the end they will tag their partner to start the next round. Individuals are the same except they will participate alone performing a 10 calorie row and then hitting the block. This wod will be a game of inches. Meaning each inch the sled is moved by the swing of the sledge, not a pull, will count as a rep. The sled will be measured and taped off for ease of scoring. Penalties: 1. If the judge notices that the athlete/s moving the block by pulling rather than a strike of the sledge. The block will be placed back at the beginning of the sled and will have to wait 10 seconds before continuing and the points accumulated before the penalty in that round will not count.

Scoring: For Time: Fastest is Better | Tiebreaker: Time it takes to finish their 2nd set of pistols/Goblet squats

Individual RX Male Handstand Walk 30 Alt. Pistols 10 Hang Power Cleans 185/125 7 Ring Muscle Ups 24 Alt. Pistols 10 Hang Power Cleans 185/125 7 Ring Muscle Ups 18 Alt. Pistols 10 Hang Power Cleans 185/125 7 Ring Muscle Ups Sprint to finish Team Masters Male 50 Goblet Squats 53# 12 Hang Power Cleans 155 10 Chest to Bar 40 Goblet Squats 53# 12 Hang Power Cleans 155 10 Chest to Bar 30 Goblet Squats 53# 12 Hang Power Cleans 155 10 Chest to Bar Sprint to Finish Team RX Male/Female Handstand walk ( each partner will have to walk “x” distance) 50 Alt. Pistols 12 Hang Power Cleans 185/125 7 Ring Muscle Ups 40 Alt. Pistols 12 Hang Power Cleans 185/125 7 Ring Muscle Ups 30 Alt. Pistols 12 Hang Power Cleans 185/125 7 Ring Muscle Ups Sprint to Finish