CrossFit Ironside – CrossFit
Gymnastic Pulls (1-1-1-1-1)
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
Open athletes, focus on technique, save your hands for Friday night!
Metcon (AMRAP – Reps)
12 min AMRAP:
10 Cleans Rx95/65 Rx+135/85
-Rest 1 min-
10 Cleans Rx 115/75 Rx+ 155/105
-Rest 1 min-
10 Clean Rx 135/85 Rx+ 185/125
-Rest 1 min-
Complete each set of Cleans as fast as possible focusing on Speed and Efficiency through the movement.
Record splits on whiteboard.