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
Gymnastic skill day. Pull ups, rope climbs, muscle-ups, etc.
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP:
10 Leg-raises/ 10 TTBs
15 1-arm snatches
1 Wall-walk/ 25 ft handstand walk
Metcon (No Measure)
Shoulder Accessory work:
10 Turkish get ups
Start light, increase load as needed