02/14/2018

By on Feb 14, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Gymnastic Pulls (Pick a group of sets and reps)

Pull-up Chart Progression

Total reps:

7 sets of 8 reps 56

6 sets of 7 reps 42

5 sets of 6 reps 30

4 sets of 5 reps 20

3 sets of 4 reps 12

Muscle-up Chart Progression

Total reps:

6 sets of 5 reps 30

7 sets of 4 reps 28

8 sets of 3 reps 24

9 sets of 2 reps 18

10 sets of 1 reps 10
strict pullups, kipping, chest to bar, bar mu’s, RING MUSCLE-UP’s, etc.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

(Rx+)

50 DU’s

6 TTB’s

20 ft. Handstand Walk

6 TTB’s

(Rx)

25 DU attempts

6 Strict leg-raises

1 Wall-walk

6 SLR’s

(Foundations)

100 Single-unders

10 Knees-to-chest

30 sec. plank

10 KTC.

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