CrossFit | 210521
Friday

210521

Workout of the Day

40

PairUP ThrowDOWN
For time, with a partner:

30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 minutes, then:

10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run

Time cap: 35 minutes

♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters

Post time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.

Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

PairUP ThrowDOWN

pair up

This new, single-workout competition is for any and all who want to work together to test their fitness and teamwork against peers across the globe. Registration is open until noon PT on Monday.

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Comments on 210521

41 Comments

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Jeff Chalfant
June 12th, 2021 at 6:57 pm
Commented on: 210521

Did this with a heavy beginner friend who can’t run yet. 35 cap after 10-20 thrusters out of the set of 20. Skipped the 5 minute rest since we walked the runs. Strict pull-ups for me, ring rows and pvc pipe and rope assisted kneel to stand and jump for Brent.


181/42/176cm

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Jeffrey Howard
June 5th, 2021 at 2:18 pm
Commented on: 210521

M/25/5'8"/155lb

CrossFit AFK


Got through the 10 burpees at the 35min mark. With Willkie P.

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Mario Cruz
June 1st, 2021 at 1:53 am
Commented on: 210521

Rx

18 Pullups de 30 😩

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Aaron Brumit
May 27th, 2021 at 7:45 pm
Commented on: 210521

135 lbs. for DL and 75 lbs. for thruster. Kipping pull-ups. Soloed.


If the time cap includes the 5 minute rest then I got through 75 meters of the run in the round of 20 thrusters/pullups.

If the time cap does not include the 5 minute rest then I made it through 22 thrusters of the round of 30 reps.


Either way, I pretty much phoned it in after the 35 minute mark. Full time 49:58.

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Chris Meldrum
May 27th, 2021 at 5:32 pm
Commented on: 210521

As rx’d, 39:21. 


Did the first part with Colin (13yo), he with 65# deadlifts.  He and I did great, finished the first part in 18:11 – he pushed me good on the runs.  But then he had to get off to class, so I did the last part solo.  Had really hoped to finish under the time cap, but somewhere in the middle of that first 400m run, I started to redline and had to dial it back.  I know I said yesterday was bad, but today was worse!


48m/5'10"/185

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Ralph Keeley
May 27th, 2021 at 5:42 am
Commented on: 210521

M/35/6'/175#


Short on time so I opted for the second half. 12:49

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Dan Morris
May 26th, 2021 at 2:52 pm
Commented on: 210521

RX (solo)


Time cap after finishing 20 thrusters


42 / 6’0 / 195

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Leonel Manzilla
May 26th, 2021 at 12:07 am
Commented on: 210521

Did Rx alone,


Male 23y, 175cm, 82kg


Time: 37:44


200m left at 35min

(edited)
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Damien Leroux
May 25th, 2021 at 8:35 am
Commented on: 210521

did not

(edited)
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R Albers
May 24th, 2021 at 4:27 pm
Commented on: 210521

Capped at 35 min on 1st rep of round of 30 thrusters

Solo & scaled

DL @125#

Thrusters@45#

Kipping pull-ups

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James Gentile
May 24th, 2021 at 9:31 am
Commented on: 210521

Completed 5/22. Done solo.


Got 15 pullups done on the round of 30 as the 35 minute timer went off. Finished the rest off after but was pretty spent. Would have been way harder if I had to do everything synchro, especially thrusters and pullups, which were taxing. Deadlifts unbroken and burpees slow and steady. Runs were closer to 500m and took about 2min everytime.

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Brian Louchis
May 24th, 2021 at 4:17 am
Commented on: 210521

Scaled

20-15-10

50 lb DB deadlifts, burpees over bench,

100-75-50 single unders


10-15-20

65 lb thrusters, pull-ups,

50-75-100 single unders


Wife: 65 lb deadlift, burpees, 10 lb DB thrusters, ring rows


25:18


Thanks CrossFit for a healthy family!

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Jake Kiddoo
May 23rd, 2021 at 9:18 pm
Commented on: 210521


(edited)
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Jake Kiddoo
May 23rd, 2021 at 9:17 pm
Commented on: 210521

34:00 rxd

Team Kiddoobros

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Nate Gordon
May 23rd, 2021 at 7:50 pm
Commented on: 210521

34:54

1st half in 15:54

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Az Native
May 23rd, 2021 at 4:42 pm
Commented on: PairUP ThrowDOWN Resources

32:58 total, used 155 for DL and 65 thruster. Scaled down to 20-15-10 for reps, 300m run, basically 75% and still kicked my ass. Splits were 14:11, 13:47. Done after 2 weeks off during which hiked 18 miles Grand Canyon and spent a week camping. Hell of a wod to come back to.

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Eden Hills
May 23rd, 2021 at 6:01 am
Commented on: 210521

Partnered with legend Christy Nixon for a score of 35:14 Rx, actually felt sick in the last round!

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Christian Simpson
May 22nd, 2021 at 11:53 pm
Commented on: 210521

Solo...sub run for 1000m on echo bike & burpees were bar step over, otherwise Rx with 185#/75#...41:36 including rest. Finished 30 thrusters @ 35'

(edited)
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Kevin Flowers
May 22nd, 2021 at 7:21 pm
Commented on: 210521

M/56/6’1”/180


Rx solo (55+): 33:58

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Lincoln Kerger
May 22nd, 2021 at 5:47 pm
Commented on: 210521

Men's scaled (54 and under) solo - 135# DL, 45# Thruster, jumping pull-ups instead of pull-ups.

34:12 (including rest)


DLs, burpees, and thrusters all unbroken. No step overs for the bar facing burpees. Had I increased 1 thing (load for DL or Thruster, or pull-ups instead of jumping pull-ups) I likely would not have made the time cap. Secondary reason for scaling was to not make my aches and pains any worse before I go on travel. Even scaled this was a kick in the pants - nicely done HQ!

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Erik Dresner
May 22nd, 2021 at 3:53 pm
Commented on: 210521

Solo Rx with strict pull-ups


Got through the 30 thrusters in the final round at the time cap.

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Jim Rix
May 22nd, 2021 at 3:31 pm
Commented on: 210521

Master's Rx solo (135# DL, 45# thrusters)

Hit 35 min time cap at 20 thrusters into the last round, including 5 min rest

Completed workout in 40:48


58/5'8"/160

(edited)
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Phill Kiddoo
May 22nd, 2021 at 2:46 pm
Commented on: 210521

34:00 RXD

Team KiddooBros, 45-55 age group

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Michael Arko
May 22nd, 2021 at 12:52 pm
Commented on: 210521

125lb DL, 55lb thrusters, no partner

6 pull-ups of last round

score = 221

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Sam K
May 22nd, 2021 at 12:51 pm
Commented on: 210521

Solo but Rx


Was 10 reps into last set of 30 pullups when the 35min time cap hit. Couldn't catch my breath today 😮‍💨

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Antonio Alves
May 22nd, 2021 at 11:46 am
Commented on: 210521

No partner, rep scheme as prescribed, but modified / scaled to:

--

DB Deadlifts: 2x 15 kg DB

DB Thrusters: 2x 12,5 kg DB

Burpees w/ jump over DB

Jumping pull-ups

Runs as prescribed: 400m undulating loop

SCORE: 44' 04'' inc/ 5' break (first part: 20'17'' / second part: 19'04'')

--

This was unplanned, since I don't have a partner, but today being rest day, decided to give a try.

Nice WOD 👍 And very nice videos. Much appreciated 👍

Not used to working out in the morning, so I started even slower than usual.

3 km easy run before, as part of the warm-up

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Mike Munsee
May 22nd, 2021 at 12:30 am
Commented on: 210521

M 50/190/6’

scaled the deadlifts to #145 and the thrusters to #65. Got through the last round of thrusters and pull ups + 150 meters. My partner slowed me down, the problem is that I didn’t have a partner!

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Jim Rix
May 22nd, 2021 at 3:32 pm

Me too. Dang partner.

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QiHui Xing
May 21st, 2021 at 9:56 pm
Commented on: 210521

RX:39'47''.partner with my girlfridend.

https://youtu.be/iXCjVpNq4lA

(edited)
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Dan Kremer
May 21st, 2021 at 9:09 pm
Commented on: 210521

By myself

Everything but the last round

35 min time cap

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Nicole Deaver
May 21st, 2021 at 8:16 pm
Commented on: 210521

38:51 Rx (or not because I was alone. 🤔)


At 19 pull-ups of last 30 at time cap.

(edited)
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Charlie Pokorny
May 21st, 2021 at 8:06 pm
Commented on: 210521

125-m into the last run at the time cap = 245 reps Rx'd (counting runs as 1 rep)

1st part in 16:55. 2nd part went a lot faster...

Went into this feeling pretty drained from the last 3 days and I might regret that.

m/53/5'11"/200#

(edited)
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Joe Conradi
May 21st, 2021 at 8:06 pm
Commented on: 210521

Scaled:

deadlifts to 2x70#DBs

thrusters to 2x30#DBs

strict pullups


finished all rounds except for 0.10 of last run.

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Coastie Nick
May 21st, 2021 at 7:21 pm
Commented on: 210521

Rx’d solo: 37:18


Finished everything but the last run at the time cap.

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Coastie Nick
May 21st, 2021 at 7:22 pm

*5 minute rest included in time*

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Steve Day
May 21st, 2021 at 4:06 pm
Commented on: 210521

38:42 including 5 min rest (solo)

185/75lbs, strict pull-ups

16 reps into 30 round of strict pull-ups at 35 min cap

All my reps were perfectly synchronized with myself


DL, thrusters, runs were steady. Burpees and pull-ups were sloooow.

(edited)
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Erik Dresner
May 21st, 2021 at 3:51 pm
Commented on: 210521

Stupid question: is it 30 reps each, or 15 reps each (for a team total of 30 reps)?

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Steve Day
May 21st, 2021 at 4:03 pm

30/20/10 reps each so a total of 60 reps each movement each person

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Erik Dresner
May 21st, 2021 at 4:12 pm

Thanks! That’s what I figured, but a boy can dream…

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Charles Meyers
May 21st, 2021 at 3:10 pm
Commented on: 210521

Scaled did half of reps on all movements and jumping pull-ups

35 min.

(edited)
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Chris Sinagoga
May 21st, 2021 at 3:39 am
Commented on: 210521

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Community is the main theme here; something where what you are doing has a direct effect on someone else. The you got squatting, jumping and some extra accuracy, and a monostructural piece that can be either taken as a sprint or more of a recovery. Edit, forgot about the second segment: Same for the monostructural, core-to-extremity with a big range of motion for the other movements.


MAIN DECISION

Simplify the reps/movements or participate as listed?


TECHNIQUE SCALE

4 rounds of:

Run 400 meters and pick two of the movements you want to practice the most, doing 30 reps of each (lower weight/cut ROM if needed)


CONSISTENCY SCALE

5 rounds

Run 400 meters and pick two of the movements you can do unbroken for 20 reps


INTENSITY SCALE

Consistency scale, but sprint the run and rest between each round


INJURY SCALE

Upper-body - technique scale with deadlift and one-arm thruster

Lower-body - make up your own AMRAP with pull-ups, overhead press, and sit-ups (changing orientation like the burpee)


MY STUFF

I did a different workout; I'll circle back to this one


GENERAL FEAR LEVEL: 7

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