CrossFit Ironside – CrossFit
Gymnastic Pulls (Pick a group of set and reps above to complete)
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
strict pullups, kipping pullups, chest to bar, bar muscle ups, ring muscle-ups, etc…
Metcon (AMRAP – Reps)
3 Rounds
4 min alt. tabata:
(Rx+)
TTB’s
Box Jumps
Chest to bar pullups
Pushups
(Rx)
Leg-rasises
Box Jumps
Pullups
Pushups
(Masters)
R. twists
step-ups
Planks
Ring-rows