2020-05-28 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!


For Time
3 Rounds:
60 Double Unders
50 Alternating V-Ups
40 H-ups
30 Single Arm DB Hang Clean Push Press 20kg/15kg
20 Burpee Box Jumps 24”/20”



Accessories:
Tabata Bicep Curl 20kg/15kg
*Hold at 90 degrees during the rest.
*Sub with Band/DB/Odd Object


Barbell Option:
5 Rounds For Time of:
400m Run
15 Hang Power Snatch 35kg/22.5kg


Non-Barbell Option:
5 Rounds For Time of:
400m Run
20 DB Hang Power Snatch 20kg/15kg

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