CrossFit Ironside – CrossFit
Gymnastic Pulls (Pick a gymnastic pull of your choice)
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: Pick a skill and work through a group of sets and reps
Opt. 2: Skill development – Strict pullups, kipping, muscle-ups, rope climbs etc…
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP:
(Rx)
5 Pullups
10 Step-ups
15 DB Clean and Jerks
(Rx+)
5 Chest-to-bar Pullups
10 Box-overs
15 DB Clean+Jerks 50/35
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
10 1 legged v-ups
20 flutter kicks