2020-05-04 Tutorial - City

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.

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:
AMRAP in 17mins of:
30 Wall Balls
90 Double Unders
15 Power Snatch 35kg/22.5kg

Non-Barbell WOD:
AMRAP in 17mins of:
30 Wall Balls
90 Double Unders
30 DB Snatch 20kg/15kg

Snatch Grip Romanian Deadlift

Single Leg KB/DB Deadlift

Barbell Option:
Hand Snatch Pull + Hang Power Snatch + Hang Squat Snatch

Non-Barbell Option:
DB/KB OH Walking Lunge 3 x 20m

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