CrossFit Ironside – CrossFit

Gymnastic Pulls (Complete a group of sets and reps from the chart)

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
Skill development. Strict pullups progression, kipping Pullups, Bar muscle-ups, Ring Muscle-ups, etc…

Metcon (Time)

6 Rounds:

(Rx)

15 Leg Raises

15 DU Attempts

(Rx+)

10 TTB’s/ KTC

35 Double-unders