CrossFit Ironside – CrossFit
Gymnastic Pulls (Pick a group of sets and reps 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, butterfly, muscle-ups, progressions, etc…
Metcon (Time)
For Time:
5-10-15-20-15-10-5
(Rx+)
TTB’s and 1 arm snatches
(Rx)
Hanging leg raises and 1 arm snatches
(Masters)
Sit-ups and 1 arm snatches