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
Pick your choice of gymnastic pull to work on. Strict pullups, kipping, Chest-to-bar, Bar MUs, Ring MUs.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx+)
5 Cleans 155/105#
10 TTB’s
5 Cleans
10 HSPU’s
(Rx)
5 Cleans 115/75
10 Leg-Rasies or 5 TTB’s
5 Cleans
10 Push-ups or 5 HSPU’s
(Masters)
250 m. row
30 Sec plank
250 m. row
10 Seated DB Presses