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PairUP ThrowDOWN Workout Released

Athletes get ready! CrossFit HQ has released the workout for this weekend’s new PairUP ThrowDOWN competition.

Grab a partner — affiliate member, husband, wife, friend, grandma — and tackle this workout together for a chance to win a number of prizes including tickets to the CrossFit Games in Madison later this summer.

PairUP ThrowDOWN 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

What is the PairUP ThrowDOWN?

This year’s PairUP ThrowDOWN is the first of what will be an annual event for CrossFit, which gives athletes a chance to see how they measure up to others around the globe without the pressure of the Open or full season.

The event is virtual, offering “something to all athletes everywhere — at a CrossFit affiliate, in a garage, anywhere in the world.”

Sign-up for the event is still open, and athlete couples must sign up and submit their workout times and scores between Thursday, May 20, at 12:00 p.m. PT (noon) through Monday, May 24, at 12:00 p.m. PT (noon).

Further details:

  • Partner options — M/M, W/W, or mixed pair
  • One workout to complete any time between Thursday and Monday
  • Rx’d and scaled divisions, plus age groups — Open, 35-44, 45-54, 55+
  • Judge not required but recommended for top performers
  • Video required for performance-based prizes

Top performers and affiliates of the PairUP ThrowDOWN will win CrossFit Games tickets valued at over $120,000.

Read More: Semifinals: Torian Pro Reveals All Events

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