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
Pick a gymnastic pulling skill to work on
Metcon (Time)
10,9,8,7,6,5,4,3,2,1
(Rx+)
OH Squats 115/75 + 3 Bar Muscle ups in-between sets
(Rx)
OH Squats 95/65 + 3 Pullups in-between sets
(Foundations)
OH Squats 75/55 + 10 Ring rows