2020-05-14 Tutorial - City



Tutorial - City 4051 CrossFit
Tutorial as executed by City 4051 CrossFit trainers James WhyBird. 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:
Complete The Following Until You Reach 75 Barbell Bent Over Rows:
Run 150m
15 V-Ups
Max Reps Barbell Bent Over Row 50kg/35kg

*Record time and Number of Rounds



Non-Barbell Option:
Complete The Following Until You Reach 100 DB/KB Bent Over Row:
Run 150m
15 V-Ups
Max Reps DB/KB Bent Over Row

*Record Time and Number of Rounds


Accessories:
Bicep Curls
12-12-12

Reverse Flies
12-12-12


Barbell Option Part A:
Press
3-3-3


Barbell Option Part B:
Push Press
2-2-2-2-2


Barbell Option Part C:
Push Jerk
3-3-3


Non-Barbell Option:
6 Rounds (3 each arm) of:
20m OH Waiters Walk
Max Reps Single Arm DB Press

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