 Get ready for a brand new competition focused on community, camaraderie, and fitness. In the 2021 CrossFit PairUP ThrowDOWN, pairs will compete in a single workout. The workout will be released on Thursday, May 20, 21:00pm South African Time, and pairs will have until Monday, May 24, 21:00pm South African Time to complete the workout and submit their score. Teammates must perform the same version of the workout together, at the same location and at the same time. Pairs will consist of two (2) men, two (2) women, or one (1) man and one (1) woman who validly register and officially form a team. If teammates are from different CrossFit affiliates, whichever affiliate they register under will be eligible to receive the affiliate prizes that are up for grabs.  Registering a Team All participants must validly register online and create a new account. One athlete from the pair will register the pair. The athlete registering the pair will be designated as the Team Manager. During the registration process, the Team Manager will select a division and age group, choose a creative team name, and enter the details for their partner. Once they complete the registration process, sign the waiver, agree to the ethics statement, and pay the registration fee, they will be able to invite a potential teammate via email. The registration fee for each person is only US$10, plus applicable taxes (i.e., $20 per team). Prizes A total value of up to US$120,000 in CrossFit Games tickets will be awarded to the top CrossFit affiliates and teams in all divisions (M/M, W/W, M/W) during the 2021 PairUP ThrowDOWN competition. See the official PairUP ThrowDOWN rulebook for the full breakdown of prizes.  Grab a friend and get ready to be part of the first ever PairUP ThrowDOWN!
Registration is now open. Visit the PairUP ThrowDOWN information page to learn more and get workout tips from the CrossFit Seminar Staff after the workout is announced on May 20. Click here to read the rulebook. Good luck!
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 CROSSFIT
Snatch balance 1-1-1-1-1-1-1 CROSSFIT BASICS Snatch grip push press + OHS 1-1-1-1-1-1-1 Post scores to comments.  CROSSFIT
For time: 27-21-15-9 Squat cleans 40/30kg Ring dips CROSSFIT BASICS For time: 27-21-15-9 Goblet squat 24/16kg Push ups Post scores to comments.  CROSSFIT
For time: 50 box jumps 50 kettlebell swings 24/16kg 50 knees-to-elbows 50 wallballs 50 burpees CROSSFIT BASICS For time: 30 step ups 30 kettlebell swings 16/8kg 30 Sit ups 30 wallballs 14/8lb 30 burpees Post scores to comments.  CROSSFIT
Overhead squat 1-1-1-1-1 Front squat 1-1-1-1-1 Back squat 1-1-1-1-1 CROSSFIT BASICS Overhead squat 1-1-1-1-1 Front squat 1-1-1-1-1 Back squat 1-1-1-1-1 Post scores to comments.  CROSSFIT “Barbara” 5 Rounds, each for time: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest 3mins CROSSFIT BASICS 5 Rounds, each for time: 10 ring rows 15 push-ups 20 sit-ups 30 squats Rest 3mins Post scores to comments.  CROSSFIT
8 rounds of: Run 400 meters Rest 90 seconds CROSSFIT BASICS 8 rounds of: Run 200 meters Rest 90 seconds Post scores to comments.  CROSSFIT
5 rounds for time: 3 Rope climbs 10 Toes to bar 21 overhead lunges 20/10kg CROSSFIT BASICS 5 rounds for time: 12 ring rows 10 Abmat sit ups 21 Lunges Post scores to comments  CROSSFIT
Front squat 1-1-1-1-1-1-1-1-1-1 CROSSFIT BASICS Front squat 1-1-1-1-1-1-1-1-1-1 Post scores to comments.  CROSSFIT
45min AMRAP: 800m Run 10 Deadlifts 120/70kg 800m Run 50 sit-ups CROSSFIT BASICS 45min AMRAP: 400m Run 10 Deadlifts 60/40kg 400m Run 30 sit-ups Post scores to comments. |
AuthorCrossFit Pretoria Archives
April 2021
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