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

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