2020-05-07 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 Option:
For Time:

3 Rounds
250m Run
2 Rounds of ‘DT’

Then…

3 Rounds
20 Single Arm DB Kickback Burpee Snatch 20kg (15kg)
20 Hollow Rocks

**1 Round of DT **
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk

70kg/47.5kg


Non-Barbell Option:
For Time:

3 Rounds:
250m Run
4 Rounds of Single Arm DB ‘DT’ AHAP (alternating hands each round)

Then…

3 Rounds:
20 Single Arm DB Kickback Burpee Snatch 20kg (15kg)
20 Hollow Rocks


***2 Rounds of DB DT***
12 Left Arm DB Deadlifts
9 Left Arm DB Hang Power Cleans
6 Left Arm DB Push Jerk/Push Press

12 Right Arm DB Deadlifts
9 Right Arm DB Hang Power Cleans
6 Right Arm DB Push Jerk/Push Press

20kg/15kg or AHAP

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