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
Opt. 1 Pick a gymnastic pulling skill and work through a group of sets and reps
Opt. 2 Dial in your technique
Opt. 3 Accessory Work
Metcon (Time)
For Time
3 Rounds:
400 m. Run
15 Leg-raises/TTB’s
9 Snatches
Rx 75/55
Rx+115/75
Metcon (AMRAP – Reps)
8 min tabata:
Bicep Curls + Tricep Extensions