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