2020-05-13 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:
800m Run
30 Single DB Step Ups 20kg/15kg, 24”/20”
20 Hang Power Cleans 60kg (40kg)

Rest 2 mins

20 Hang Power Cleans 60kg (40kg)
30 Single DB Step Ups 20kg/15kg, 24”/20”
800m Run



Non-Barbell Option:
800m Run
30 Single DB Step Ups 20kg/15kg, 24”/20”
20 DB Hang Power Cleans Each Arm 20kg/15kg

Rest 2 mins

20 DB Hang Power Cleans Each Arm 20kg/15kg
30 Single DB Step Ups 20kg/15kg, 24”/20”
800m Run


Accessories:
Single Leg Hip Thrust
12-12-12


Option A:
Deadlift
5-5-5


Option B:
3 Rounds:
10 Single Leg DB/KB Deadlift/side AHAP
20m Single DB/KB Death March AHAP

*Rest as Required Between Rounds

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