2020-05-12 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!


Continue As Far As Possible Up The Following Ladder in 15mins:
3 DB Snatch 20kg (15kg)
3 Toes to Bar
3 Lateral Hop Over DB
6 DB Snatch 20kg (15kg)
6 Toes to Bar
6 Lateral Hop Over DB
9 DB Snatch 20kg (15kg)
9 Toes to Bar
9 Lateral Hop Over DB
Etc…



Accessories:
5 Rounds:
20 Bicycles
20 Hollow Rocks
20 Sit-ups
Rest 1min


Complete 5 Rounds, Each for Time of the Following Running Set:
5 x 10m Shuttles
3 x 20m Shuttles
1 x 50m Shuttle

Rest 3 mins Between Efforts

*A Shuttle is Running Out and Back e.g. One 10m shuttle us 10m out, 10m back.

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