City 4051 CrossFit

A little sneak peek from our In-House Comp 👀📸

Working towards toes-to-bar? 🤸

You don’t have to go straight from hanging on the rig to getting your toes all the way to the bar.

Start by building a strong hollow position. Progress to bringing your knees towards your chest, then gradually increase your range of motion as you get stronger and more comfortable with the movement.

The goal is simple: build the position, then build the range.

Swipe through for a few progressions to try next time you’re working on your toes-to-bar 👊

WHAT’S ON THE WHITEBOARD THIS WEEK 👀

Another big week ahead at City 4051!

🏋️ Deadlifts, pressing, squats and sn**ch technique across our strength work
🤸 Gymnastics capacity and skill work
💨 A mix of intervals, classic CrossFit and plenty of engine
👯 Finishing the week with a 25-minute partner workout on Saturday

Monday also brings us “Jacqueline” — set your score this week, because we’ll be seeing this one again in 8 weeks 👀

Swipe through to see what’s on the whiteboard 👉

Form first, speed second—build the foundation today so the results speak for themselves tomorrow. 🏋️‍♂️💯

Not extending in your sn**ches? 🏋️‍♀️

Hitting full extension of the hips and knees before pulling yourself under the bar is vital if you want a strong sn**ch.

If you’re cutting that extension short, try adding these drills into your training:

👉 Sn**ch pulls: practice staying patient through the pull and finishing your extension before using your arms.

👉 High hang power sn**ches: reinforce full hip and knee extension before moving quickly under the bar.

Give these a go next time you’re working on your sn**ch!

WHAT’S ON THE WHITEBOARD THIS WEEK 👀

Here’s a look at what we’ve got lined up at City 4051 this week.

🏋️ Strength work across deadlifts, pressing, squats and sn**ch technique
🤸 Gymnastics skill work
💨 Plenty of engine, grip and shoulder stamina
👯 And a HIIT-style partner workout to finish off the week

Thursday might look a little familiar… a classic CrossFit benchmark is making an appearance. Any guesses? 👀

Swipe through to see what’s on the whiteboard this week 👉