CrossFit Ironside – CrossFit
Gymnastic Pulls (Complete a group of sets and reps from above chart)
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 Sets x Reps
Opt. 2 Technique work
Opt. 3 Continue to work on strict pulling strength
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
(Rx)
200 m. Run
10 Leg-raises
60 sec. Plank/ HS Hold/ Shoulder-taps
(Rx+)
200 m. Run
10 TTBs
24 ft. Handstand Walk
Metcon (AMRAP – Reps)
Optional Accessory Work:
8 min tabata:
Curls + tricep ext.