2020-05-06 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!


5 x 3min AMRAP
12 Single Arm DB Hang Squat Cleans 20kg/15kg
12 Jumping Lunge
12 Alternating V-Up

*Rest 1 minute Between AMRAP’s



Barbell Option Part A:
Push Press
3-3-3-3-3


Barbell Option Part B:
Push Jerk
2-2-2-2-2


Non-Barbell Option Part A:
6 Tabata Intervals for Max Reps of Clapping Push-up

*Sub in clapping push-ups on knees or regular push-ups.


Non-Barbell Option Part B:
DB/KB Skull Crusher
12-12-12/side

*Do more than 12 reps if the weight is not challenging enough.

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