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