CrossFit Ironside – CrossFit
Gymnastic Pulls (Pick a gymnastic pulling movement to work on)
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
Work on developing your pulling strength!
Pullups, Rope Climbs, Muscle-ups, etc.
Metcon (Time)
For Time
6 Rounds:
5 Deadlifts
3 Squat Cleans
2 STO Presses
10 Toes-to-bars/ Leg-raises
(Rx 115/75)
(Rx+)
Rnd 1-2 135/85
Rnd 3-4 155/105
Rnd 5-6 185/125
Metcon (Time)
Optional Accessory Work:
5 Rounds:
5 Strict Pullups
3 Ring Swings