CrossFit Ironside – CrossFit
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 Complete a group of sets and reps
Opt. 2 10 min EMOM Stamina work add 1-2 weeks from last week
Opt. 3 Progressions
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
(Rx)
5 Cleans
10 KTC
5 Cleans
5 Bar Facing Burpees
(Rx+)
5 Squat Cleans
10 TTB’s
5 Squat Cleans
5 Bar Facing Burpees
Metcon (Time)
5 Rounds:
10 Single-arm L. Raises (Each arm)
10 Bicep Curls (Each arm)