CrossFit Ironside – CrossFit

Gymnastic Pulls (Choose a group of sets and reps to perform at what)

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
Choose a group of sets and reps to perform at whatever level you think you can complete. As you complete the sets of reps move up to the more advanced sets of reps. Last set is a Max-Effort. Record your sets and reps in notes so that you can PR in the future.

Metcon (AMRAP – Reps)

5 Rounds:

5 Top of the minute Push-ups (Rx+HSPU’s)

+ Max Effort KTC/TTB’s

-Rest 2 mins-

5 Rounds:

5 Top of the minute Push-ups

+ Max Effort KB Swings

Rx Choose a challenging weight

Rx+52/35
Total KTC/TTB’s and KB Swings into Wodify