2020-05-25 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:
2 Rounds Each For Time Of:
250m Run
15 Front Squat 70kg (47.5kg)
250m Run
12 Front Squat 70kg (47.5kg)
250m Run
9 Front Squat 70kg (47.5kg)

Rest 3 mins Between Rounds



Non Barbell Option A:
2 Rounds Each For Time Of:
250m Run
30 Single Arm DB Thruster 20kg/15kg
250m Run
24 Single Arm DB Thruster 20kg/15kg
250m Run
18 Single Arm DB Thruster 20kg/15kg

Rest 3 mins Between Rounds


Non Barbell Option B:
2 Rounds Each For Time Of:
250m Run
30 KB Swing 24kg/16kg
250m Run
24 KB Swing 24kg/16kg
250m Run
18 KB Swing 24kg/16kg

Rest 3 mins Between Rounds


Accessories:
3 Rounds:
30 Sec Left Side Bridge
30 Sec Right Side Bridge
45 Sec Front Bridge
8 Front Rack Reverse Lunge 50kg/35kg


Barbell Option:
Build to a 3RM Front Squat

Non-Barbell Option:
Bulgarian Split Squat
12-12-12/side

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