CrossFit Ironside – CrossFit

Announcements

Open Gym during all Wednesday classes!

Gymnastic Pulls

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 Use this as an opportunity to develop a skill you are not proficient at

Opt. 2 Complete a group of sets and reps from the Gymnastic chart

Opt.3 Work on progressions to develop your strict pull-up/muscle-up

Metcon (Time)

For Time:

50 1-arm snatches

40 TTB’s/ Knees-to-chest

30 Box-overs

20 W. Step ups

10 Pullups/ Muscle-ups