AFS CrossFit Takes The Daily Mail Challenge

Week 4

We are already at the end of week 4 of the 6 and considerable improvement has been made by both Ken and Paula. Already we are seeing increases in strength and flexibility. We have had to work around Ken's old knee injuries, however of late, through proper squatting technique Ken completed a Pistols (1 legged squat) workout with no pain. Paula too is seeing improvement in mobility of the shoulder injury that has dogged her for a couple of years. We have used PNF stretching techniques and bands to try to work out some of the scar tissue with some degree of success. Ken is a keen rower and has knocked his 1k row time down from 4mins 30 to 3:59 in just 4 weeks showing a vast improvement in cardiovascular fitness.

Here is a breakdown of week 4's WOD's:

Workout 1

Hansen

5 Rounds for time:

30 x Kettlebell Swings
30 x Burpees
30 x Situps

Workout 2

CrossFit Total

1 x Squat
1 x Shoulder Press
1 x Deadlift

3 attempts max on each exercise.
Add weights for total score

Workout 3

AMRAP in 20 mins

5 Pull Ups

10 x Pistols (Alternate Legs)

15 x Press Ups

Workout 4 (Ken Only)

Jackie

1 round
Row 1000m
50x Thruster (20kg)
30x Pull-ups