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