CrossFit Ironside – CrossFit

Gymnastic Pulls (Max-Effort!)

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
Opt.1 Test out a M.E. Gymnastic Pull of your choice, Ring-rows, Pullups, CTB Pullups, Muscle-ups, Rope Climbs, TTBs

Opt. 2 Tech/Work on developing pullups strength progressions

Opt. 3 Strength Accessory Work

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

(Rx)

10 DB Snatches

10 Knees-to-chest

30 Single-unders

(Rx+)

5 Snatches 95/65

10 Toes-to-bar

30 Double-unders

Metcon (Time)

Optional Strength Accessory Work:

Super-set DB Curls + Tri-cep Extensions to 150 reps

Rest as needed