2020-05-26 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 13mins:
3 Toes to Bar
3 Hang Power Clean 60kg (40kg)
3 Burpee Over Bar
6 Toes to Bar
6 Hang Power Clean 60kg (40kg)
6 Burpee Over Bar
9 Toes to Bar
9 Hang Power Clean 60kg (40kg)
9 Burpee Over Bar
Etc..

*Sub V-ups for Toes to Bar
**Score : If you finished the round of 6 Burpee Over Bar and did 3 Hang Power Clean (of the 9) you would log 6 + 12 **



Continue as Far as Possible Up The Following Ladder in 13mins:
Non-Barbell Option:

3 Toes to Bar
3 DB Hang Power Cleans/side 20kg/15kg
3 Burpee Over Object
6 Toes to Bar
6 DB Hang Power Cleans/side 20kg/15kg
6 Burpee Over Object
9 Toes to Bar
9 DB Hang Power Cleans/side 20kg/15kg
9 Burpee Over Object
Etc..

*Sub V-ups for Toes to Bar

**Score : If you finished the round of 6 Burpee Over Bar and did 3 Hang Power Clean (of the 9) you would log 6 + 12 **


5 Rounds for Quality of:
20m Handstand Walk
20m Right Arm Farmers Carry AHAP
20m Left Arm Farmers Carry AHAP

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