CrossFit Ironside – CrossFit
Gymnastic Pulls (Complete 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
Opt.1: Pick a gymnastic pull of your choice and complete a group of sets and reps
Opt. 2: Skill development
Metcon (AMRAP – Rounds and Reps)
“Murph Prep”
12 min AMRAP:
5 Pullups
10 Pushups
30 Double-unders/ Attempts
Rx+ Use a weighted vest if you have one.
Metcon (AMRAP – Rounds and Reps)
Accessory Work:
10 min AMRAP:
10 Reverse Crunches
20 R. Twists