We’re into week two of the CrossFit Open and the competition is hotting up – reigning champ Rich Froning is already at the top of the leaderboard and 2009 veteran Mikko Salo is hot on his heels in third place. This week’s workout is a full-body circuit done for as many rounds as possible. The weights are lighter than last week’s, so there’s no excuse not to push yourself.
 
Having said that, it’s one of the toughest CrossFit workouts we’ve had a go at so prepare yourself for some lung burn of the most highest order!
 
The workout:
Complete as many rounds and reps as possible in 10 minutes of:
– 52kg shoulder to overhead, 5 reps
– 52kg deadlift, 10 reps
– 15 box jumps, 60cm box
Steve Haydock of CrossFit HQ’s seminar staff gives us his take on how to tackle it. ‘Efficiency of movement is key here. With the shoulder to overhead presses, make sure you keep the bar centred over your body as you press it up or you could end up injuring your shoulders or lower back.
 
‘With the deadlifts, keep your back straight, the bar tight to your body, push through you heels to initiate the move and then start to push your hips forward as the bar travels up your thighs.
‘Transitions are also going to be crucial to keeping up a good pace. Work on controlling the bar from the final shoulder to overhead into the first deadlift. 
‘With the box jumps rest on the box if you need to and not at the bottom. It’s easier to start up again if you’re only having to drop down rather than spring up.’
Steve Haydock, CrossFit HQ Seminar Staff, was speaking to promote the 2013 Reebok CrossFit Games Open, the world’s most inclusive fitness competition. For more information visit games.crossfit.com