CrossFit Ironside – CrossFit
Pull-ups (Use the pull up chart. )
Strict, tempo, negative, weighted. Avoid kipping or using bands. Work on a progression if you do not have a stict
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
Metcon (AMRAP – Reps)
3 Rounds:
4 min alt. tabata:
KB Swings Rx+52/35
Burpees
Box Jumps
DB Presses Rx+40/25
-Rest 1 min-