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