2020-05-03 ***7:30am Zoom Session



***7:30am Zoom Session Only***

Tutorial - City 4051 CrossFit
Tutorial as executed by City 4051 CrossFit trainers James WhyBird and Natan Geva. Filmed on location at City 4051 CrossFit Brisbane Australia.


***Disclaimer***
Although we take a light-hearted approach to our introductions, all the movements in these tutorials are serious and of the best advice that our experienced coaches can provide. All movements must be preformed with strict form and caution to prevent injury. At no time should you ever attempt a movement at a weight you are not capable of or comfortable with. Consult your training professional for advice with all movements if you are unsure. These tutorials are for visual reference only and all content from the videos are the concepts and thoughts of City 4051 CrossFit coaches only and may vary from other coaching teams. Once again perform these movements at your own risk. And most importantly like we do.... HAVE FUN!


Barbell WOD:
25-20-15-10-5 Reps For Time of:
Hang Power Clean Push Press 50kg (35kg)
Hand Release Push-up
V-Up



Non-Barbell WOD:
25-20-15-10-5 Reps For Time of:
Single Arm DB Hang Power Clean Push Press 20kg/15kg
Hand Release Push-up
V-Up


Accessories:
3 Sets Max Reps Single Arm DB/KB Press AHAP.

*Record Load and Reps


Barbell Option:
Build to a heavy 2RM Clean and Jerk

Non-Barbell Option:
Complete For Time:
50 Double Lunge Thruster 20kg/15kg
*Each minute buy in with 3 Burpee Over DB

See Brief Video OR Description Below:
*Double Lunge Thruster = Left Leg Reverse Lunge, Right Leg Reverse Lunge, Single Arm DB Thruster

Google CrossFit News

  • Finally nailed OHS

    Read more...
  • My first time 💪🏾💪🏾💪🏾

    Read more...
  • Really bad Positional vertigo that affected my everyday life - started crossfit a few years ago hoping it would help. I could barely do a burpee. Shout out to my coaches who never gave up on me. Fast forward to today.

    Really bad Positional vertigo that affected my everyday life - started crossfit a few years ago hoping it would help. I could barely do a burpee. Shout out to my coaches who never gave up on me. Fast forward to today.

    Read more...
  • 230kg (507lbs) Deadlift - 19yo 87kg

    230kg (507lbs) Deadlift - 19yo 87kg

    Read more...
  • Chimney Rock CrossFit Offering Special Program for Tweens - TAPinto.net

    Read more...
  • Weakness Wednesday: Post your Sticking Points - October 28, 2020

    Read more...
  • Final Day at The CrossFit Games Brings Total Viewership Over 11 Million - Morning Chalk Up

    Read more...
  • 2020 CrossFit Games Day 3 Recap - Morning Chalk Up

    Read more...
  • Mat Fraser & Tia-Clair Toomey Win 2020 Reebok CrossFit Games With Record-Breaking Performances In Toughest Test Ever - PRNewswire

    Read more...