CrossFit Ironside – CrossFit
Gymnastic Pulls (Gymnastic Pulling movements)
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
This is an opportunity to dial in your gymnastic pulling strength. Assisted Pullups, kipping pullups, muscle-ups etc.
Metcon (AMRAP – Reps)
3 Rounds:
Min Max-Efforts
Calorie Row
Knees-to-chest/ TTB
Power Clean 95/65 135/95
STO Presses/ HSPUs
-Rest 1 min-
Metcon (AMRAP – Reps)
Optional Accessory Work:
8 min tabata:
Bicep Curls + Tricep Extensions