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.