CrossFit Ironside – CrossFit
Announcements
Open Gym Wednesdays! Come in and re-test Open WOD 14.4, take on a benchmark WOD, make-up a lift or WOD from earlier in the week or work on skill-development.
Gymnastic Pulls
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
CrossFit Games Open 14.4 Scaled (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Knees-to-chest
40 Wallball Shots
30 Cleans, 95/65
20 Pullups
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups