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 10
Today is a skill-development day. Think of a gymnastic pulling skill you want to work on before the Open. Your coach will have progressions to help you at whatever skill level you are at.

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

(Rx)

15 Wallballs

5 Pullups

(Rx+)

15 Wallballs

3 Muscle-ups (Bar or Ring)

Metcon (Time)

Optional Accessory Work:

10 Rope Climbs.
Work on efficiency foot work and speed. Rest as needed between Rope Climbs.