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