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
Pick a gymnastic pulling movement of your choice to develop. You can use the pull-up chart or work on Technique.
Metcon (AMRAP – Rounds and Reps)
For Time:
12 min AMRAP
(Rx)
21 DB Deadlifts
15 DB STO Presses
9 Pullups/ Ring-rows
(Rx+)
21 DB Deadlifts
15 HSPUs
9 Chest-to-bar Pullups
Metcon (AMRAP – Reps)
Optional Accessory Work:
3 Rounds
Min 1 ME Bent-over Barbell Row 95/65
Min 2 ME Close-grip Pushup
Min 3 -Rest-