CrossFit PairUp Throwdown

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Warm-up

Warm-up (No Measure)

200m Run

5 Deadlifts (non syncro)

200m Run

5 Front Squats

5 Push Press

200m Run

5 syncro kipping swings

5 syncro thrusters

WOD Prep

5 syncro thruster

5 syncro pullups

5 syncro burpee

5 syncro deadlift

Metcon

2021 Pair Up Throwdown (Time)

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.
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