By jeremyjones

diablo crossfit claudia push pressing machine

Claudia looking solid on her push presses!

Mobility: Ankle Mobility.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging push press (using a rack is fine). Plan on hitting that weight for at least a few sets.

Workout: “Hudson Hornet” – As many rounds as possible in 14 minutes with a ‘Rolling Start’.

Rolling Start: In the first 5 minutes perform up to two rounds (skipping the rest minute is allowed). If you finish the two rounds in under 5 minutes, you must wait until the 5 min mark to continue onto round 3. If you do not finish the 2 rounds in 5 minutes, just go ahead and treat this workout as a standard 14 min AMRAP.

6 push presses (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 55lbs)

7 front squats (same)

8 deadlifts (same)

200m run

1 minute rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4 – 6 rounds.

Coaching Tips: Lean toward doing the first two rounds as steady, very good form reps, without an emphasis on intensity or speed. Plan on pacing so that you finish with a bit of rest before starting round three (vs sprinting the first two rounds and then resting for additional time).

Keep your elbows high when doing the push presses and don’t allow yourself to dip down at the top and turn it into a push jerk (which doesn’t count). Try and go right from the push presses into the front squats, then take a short break during the front squats (if needed). Then link the final front squats right into the deadlifts.

Log your results online by clicking here.

Compare To: New Workout!

Article: One pound of fat versus one pound of muscle – clearing up misconceptions.

(It is kind of a long read, but worth it! Especially if you are looking to lose “weight”. -jj)


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