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