CrossFit Ironside – CrossFit
Gymnastic Pulls (Skill development)
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
Strict pullups, kipping pullups, butterfly pullups, bar and ring pullups. Progressions etc…
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
(Rx+)
200 meter Run
12 TTBs
12 1 arm snatches (50/35)
(Rx)
200 meter run
12 Leg raises
12 1-arm snatches (chall. Welght)