CrossFit PairUP ThrowDOWN

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3x :30/:30 SkiErg

then…

2 Sets of:

25′ Single Arm Farmers Carry (light/moderate)

10 goblet squats (light/moderate)

10 Alternating Leg V Ups

10 Banded Good Mornings

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Metcon

PairUP ThrowDOWN 2021 (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

PairUP ThrowDOWN 2021 (Scaled) (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.
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

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