(55 and up) \nWomen 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees \nMen 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees
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Scaled \n(54 and under) \nWomen 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees \nMen 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
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(55 and up) \nWomen 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run \nMen 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
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When \nThursday, May 20, at 12:00 p.m. PT (noon) through Monday, May 24, at 12:00 p.m. PT (noon)
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Format
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Partner options — M/M, W/W, or mixed pair
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One workout to complete any time between Thursday and Monday
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Rx’d and scaled divisions, plus age groups — Open, 35-44, 45-54, 55+
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Judge not required but recommended for top performers
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Video required for performance-based prizes
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Prizes \nCrossFit Games tickets valued at over $120,000 will be awarded to top competitors and their affiliates.
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Cost \n$20 USD per pair. Registration starts May 12.
The PairUP ThrowDown event is specifically tailored to the CrossFit affiliate’s group class model, so gyms can run the workout with their members during their regular hour at the gym. The CrossFit Training team has provided detailed lesson plans, general and specific warm-ups, and strategy videos to encourage the entire community to take part in the event. Download the lesson plan below and keep an eye on CrossFit.com and CrossFit Training Instagram for more.
Partner up with an affiliate buddy, sibling, life partner, family member, or even your class rival and have a whole lot of fun in the first annual CrossFit PairUP ThrowDOWN.
This new format of competition is for anyone who wants to work together to test their fitness and teamwork against peers across the globe. Designed for easy integration into a CrossFit affiliate’s class, the PairUP ThrowDown has something to offer all athletes everywhere — at a CrossFit affiliate, in a garage, anywhere in the world. CrossFit Training will provide supplemental content to support CrossFit athletes at any age and every level.
So, head to your CrossFit affiliate, grab a partner, and get ready to have some fun!
THE WORKOUT
For time:
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 min.
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 min.
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
The PairUP ThrowDown event is specifically tailored to the CrossFit affiliate’s group class model, so gyms can run the workout with their members during their regular hour at the gym. The CrossFit Training team has provided detailed lesson plans, general and specific warm-ups, and strategy videos to encourage the entire community to take part in the event. Download the lesson plan below and keep an eye on CrossFit.com and CrossFit Training Instagram for more.