PAIR UP THROWDOWN

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!

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

When
Thursday, May 20, at 12:00 p.m. PT (noon) through Monday, May 24, at 12:00 p.m. PT (noon)

Format

• 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

Prizes
CrossFit Games tickets valued at over $120,000 will be awarded to top competitors and their affiliates.

Cost
$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.

Download the Lesson Plan in:
English | Spanish (LA) | Spanish (EU) | Portuguese | Portuguese (Brazil) | French | French Canadian | Italian | Dutch | Korean | Japanese | German