CrossFit Ironside – CrossFit
Strict Pull-up/ Strict Press Super-set (AMRAP – Reps)
4 x M.E.
For this super-set you will first perform a max-effort set of strict pull-ups, then immediately following your pull-ups perform a max-effort set of strict presses at 60% of your 1 RM
Rest as needed between sets
Enter total reps into Wodify and weight lifted in notes.
This is a benchmark that we will be re-testing.
If you choose to do the super-set skip the Sumo-Deadlift.
If you are scaling the pull-ups make sure you note the resistance bands that you were using so that you can re-test in the future and see your progress.
Sumo Deadlift (5×3 @85% of 1 RM)
This is an alternative strength piece to the Pull-up/ Strict Press. Choose 1 or the other.
Perform 10,9,8,7,6,5,4,3,2,1 reps of Front Squats @ 115/75.
Between your sets of Front Squats perform 10 Knees-to-chest
Perform 10,9,8,7,6,5,4,3,2,1 reps of Toes-to-bar. Between your sets of TTB’s perform 4 Squat Cleans @ 135/95