CrossFit Ironside – CrossFit
Gymnastic Pulls (Pick 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
strict pullups, kipping, chest to bar, bar mu’s, RING MUSCLE-UP’s, etc.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
(Rx+)
50 DU’s
6 TTB’s
20 ft. Handstand Walk
6 TTB’s
(Rx)
25 DU attempts
6 Strict leg-raises
1 Wall-walk
6 SLR’s
(Foundations)
100 Single-unders
10 Knees-to-chest
30 sec. plank
10 KTC.