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