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03/15/2019

By on Mar 15, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Announcements Reminder: No 5:30 or 6:30 am classes. CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees (may step over bar) Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps) 3 rounds of: 10 snatches 45lb/35lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 jumping chest-to-bar pull-ups 12 bar-facing burpees (may step over bar) Time cap: 12 minutes, including 3-minute rest...

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03/14/2019

By on Mar 14, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Power Clean (3 RM) Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3 Opt. 2 5×3@ 80% of 1RM Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 15/12 Calorie Row 15 1-arm snatches 15 Box-overs 10...

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03/13/2019

By on Mar 13, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Shoulder Press (3 Rep Max) Opt.1: Test out 3RM Opt. 2: 5×3 @ 80% of 1RM Opt. 3: Negative Shoulder Press (5 sec tempo) Push Press to top position negative on the descent. Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 200 m. Run 5 Strict DB Presses/ 5 Strict HSPU’s (Redemption time) 10 TTB’s Metcon (AMRAP – Reps) 5 Supersets: Bent over db lateral raises db Bench Press -Rest 2 mins in-between...

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03/12/2019

By on Mar 12, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Front Squat (3 Rep Max) Opt. 1: Test out 3RM Opt. 2: 5×3 @ 80% of 1RM Opt 3: Tempo Front Squat (5 sec tempo) starting at 50% of 1RM Metcon (Time) 6 Rounds: (Rx) 6 Power Cleans 6 Barbell Burpees 1 Rope Climb 95/65 (Rx+) 6 Squat Cleans 6 Barbell Burpees 1 Rope Climb 135/95 Metcon (Time) Optional Accessory Work: 5 Rounds: 50 ft Death...

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03/11/2019

By on Mar 11, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Gymnastic Pulls (Complete 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 10Opt.1: Pick a gymnastic pull of your choice and complete a group of sets and reps Opt. 2: Skill development Metcon (AMRAP – Rounds and Reps) “Murph Prep” 12 min AMRAP: 5 Pullups 10 Pushups 30 Double-unders/ AttemptsRx+ Use a weighted vest if you have one. Metcon (AMRAP – Rounds and Reps) Accessory Work: 10 min AMRAP: 10 Reverse Crunches 20 R....

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03/09/2019

By on Mar 9, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Power Clean (5 Rep Max) Opt. 1: Test out 5RM Opt.2: 3×5 @ 75% of 1 RM Opt.3: Barbell Cycling 95/65, 135/85, 155/105, 185/125, etc.. Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Deadlifts w/ 5 lateral barbell burpees inbetween Deads Rx 135/95 Rx+...

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