2020-05-05 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.


***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:
AMRAP in 20mins of:
Max Reps HSPU
200m Run
Max Reps Strict Pull-up/Barbell Bent Over Row 60kg (40kg)
200m Run



Non-Barbell WOD:
AMRAP in 20mins of:
Max Reps HSPU
200m Run
Max Reps Left Arm DB Bent Over Row 20kg/15kg
Right Arm DB Bent Over Row 20kg/15kg
200m Run


Accessories:
Tabata Mash-up for Max Reps:
Single Arm DB Upright Row
Single Arm DB Bicep Curl

*Complete 20sec Right Arm Upright Row, 10sec Rest, 20 sec Left Arm Bicep Curl, 10 sec Rest, Repeat on Right Arm.
*Complete a total of 16 Intervals, 8 on each side.


For Time:
400m Run
40 Box jumps 24”/20”
400m Run
40 Burpees
400m Run

*Substitute Jump Over Object, Tuck Jump or Air Squat for Box Jumps

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