CrossFit Ironside – CrossFit
Gymnastic Pulls
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
Metcon (AMRAP – Reps)
3 Rounds:
3 min AMRAP:
10 Thrusters
30 D.U.’s/ 60 S.U.’s
-Rest 2 mins-
Rx 95/65
Rx+ 115/75
Metcon (Time)
Optional Open Prep:
Barbell Conditioning
Perform the following Clean ladder For time:
Rnd 1
0:00-3:00: 15 Cleans 135/95
-Rest 2 mins-
Rnd 2
0:00-3:00 15 Cleans 155/105
-Rest 2 mins-
Rnd 3
0:00-3:00 15 Cleans 185/125
Rx Power Cleans
Rx+ Squat Cleans
Enter combined times of each round into wodify.