2020-05-11 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:
AMRAP in 9mins of:
9 Barbell Thrusters 35kg (22.5kg)
9 Barbell Bent Over Row 35kg (22.5kg)
9 Burpee Over Bar

Rest 3 mins

AMRAP in 7mins of:
7 Barbell Thrusters 35kg (22.5kg)
7 Barbell Bent Over Row 35kg (22.5kg)
7 Burpee Over Bar

Rest 3mins

AMRAP in 5mins of:
5 Barbell Thrusters 35kg (22.5kg)
5 Barbell Bent Over Row 35kg (22.5kg)
5 Burpee Over Bar

*Start Each AMRAP at the Beginning. Record 3 Separate Scores.



Barbell Option:
Non-Barbell Option:
ARMAP in 9mins of:
9 SA DB Thruster 20kg (15kg)
9 Ring/Bar Rows OR 9 Single Arm DB Bent Over Row/side
9 Burpee Over Object

Rest 3 mins

AMRAP in 7mins of:
7 SA DB Thruster 20kg (15kg)
7 Ring/Bar Rows OR 7 Single Arm DB Bent Over Row/side
7 Burpee Over Object

Rest 3 mins

AMRAP in 5mins of:
5 SA DB Thruster 20kg (15kg)
5 Ring/Bar Rows OR 5 Single Arm DB Bent Over Row/side
5 Burpee Over Object

*Start each AMRAP from the beginning. Record 3 separate scores.


Option A:
Weighted Pull-Up
3-3-3-3-3


Option B:
3 Sets For Max Reps DB Renegade Rows Each Arm

*Record Load and Reps

Google CrossFit News

  • Where did all the stereotypes come from?

    Read more...
  • Jayson Hopper on Instagram: “for the last 3 years I’ve been chasing the CrossFit Games...”. Also Jayson Hopper on Instagram: “I was very unprepared for all the random events that were thrown at us” (paraphrasing slightly as his story has timed out). Did he not actually ever watch the Games before?

    Jayson Hopper on Instagram: “for the last 3 years I’ve been chasing the CrossFit Games...”. Also Jayson Hopper on Instagram: “I was very unprepared for all the random events that were thrown at us” (paraphrasing slightly as his story has timed out). Did he not actually ever watch the Games before?

    Read more...
  • So close to breaking a under 6 min 100 calories

    So close to breaking a under 6 min 100 calories

    Read more...
  • Weakness Wednesday - 04 Aug 2021

    Read more...
  • Nuno Costa Finds Place of Belonging in the CrossFit Community - Morning Chalk Up

    Read more...
  • The CrossFit Old Guard Stands Tall Against Wave of Talented Young Athletes - Morning Chalk Up

    Read more...
  • The CrossFit Games Athlete Who Picked up the Most Instagram Followers is… - Morning Chalk Up

    Read more...
  • Meghan Parks finishes ninth at CrossFit games - Wareham Week

    Read more...
  • 'Fittest on Earth' title claimed as 2021 CrossFit games close - Channel3000.com - WISC-TV3

    Read more...
  • Congratulations to your 2021 NoBull CrossFit Games Women's Champion

    Read more...