CrossFit Ironside – CrossFit
Announcements
Open Gym Wednesdays! Time to get ready for the Open!
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 Test sets x reps
Opt. 2 Stamina 3-5 reps 10 min EMOM
Opt. 3 Skill Progressions
Metcon (Time)
10 Rounds:
5 Barbell Burpees
10 Deadlifts Rx 95/65 Rx+135/95
10 Box-overs
Metcon (AMRAP – Reps)
Optional Accessory Work:
8 min tabata:
Reverse Crunches + Leg-Raises