CINCO DE MAYO WORKOUT 3 of 3

UPDATED 04/23/26

PANCHO VILLA’S LAST STAND

RX
15 min cap
150 - wb (20/14)
90 - synchro Single Hang Clean & Jerk (2 athlete work, 1 rest)  (50#/35#)
60 - pull-ups
30 - box jump over (24/20)
15- sandbag ground over shoulder (150/100)

Remaining time
Amrap ski erg cals

INTERMEDIATE
15 min cap
150 - wb (20/14) 
90 - synchro Single Hang Clean & Jerk (2 athlete work, 1 rest) (40#/30#)
60 - pull-ups
30 - box jump over (24/20)
15 - sandbag ground over shoulder (100/70)

Remaining time
Amrap ski erg cals

SCALED
15 min cap
150 - wb (20/14) 
90 - synchro Single Hang Clean & Jerk (2 athlete work, 1 rest) (35#/25#)
60 - Sumo DLHP (75#/55#)
30 - box step over (24/20)
15 - sandbag ground over shoulder (70/50)

Remaining time
Amrap ski erg cals

STANDARDS

WALLBALL

• Starting Position:
  The ball must be caught or held in front of the body, starting from a standing position.
• The Squat: A full squat must be performed, with the hip crease descending below the top of the knee.
• The Target: The center of the ball must hit the target at or above the designated height (10 ft / 305 cm for men, 9 ft / 274 cm for women).
• No-Reps: Hitting below the target, failing to reach proper squat depth, or missing the target entirely results in a no-rep.
• Ball Handling: If the ball drops, it must come to a complete rest on the ground before being picked up. Bouncing the ball off the floor directly into a new rep is not permitted.

DB HANG CLEAN & JERK
The dumbbell hang clean and jerk requires moving the dumbbell from a hanging position (above the knee) to the shoulder, then overhead in one fluid motion, finishing with full arm, hip, and knee extension.

• Start Position: The dumbbell(s) must start in the "hang" position, meaning they are held at or above the knees. They cannot touch the floor during the repetition.
• The Clean: The dumbbell must be lifted from the hang to the shoulder in one motion, arriving at the front rack position.
• The Jerk: From the shoulder, the dumbbell must be driven overhead using a push press or jerk technique.
• Lockout: The rep is complete when the dumbbell are fully locked out overhead, with the hips, knees, and arms fully extended.
• Control: The athlete must have full control of the weight while standing tall, with feet in line, before starting the next repetition.
• Alternating/Single Arm: If using one dumbbell, it is common to switch arms every rep or every few reps. The dumbbell must pass through the front rack before going overhead
• SYNCHRO- Athletes must sync the dumbbell overhead (at the top)  in lockout position. 

*Common No Reps

• Starting too low: Lifting from below the knees (deadlift-style).
• Elbows not locked: Failing to lock out the elbow fully overhead.
• Not standing tall: Not reaching full knee and hip extension before descending or switching arms.
• Dumbbell touches the floor: The rep must begin from a standing or partially hinged position with the weights hanging.
• Unsynced: Dumbbell comes down too soon as one athlete has not fully locked out.

PULL-UPS
CrossFit pull-up standards require a full arm lockout at the bottom (dead hang) and the chin breaking the horizontal plane of the bar at the top . Any grip (overhand, underhand, or mixed) is allowed, and the feet must remain off the ground, with both kipping and strict, or butterfly techniques permitted.

SUMO DL HP
The rep starts with the barbell on the ground, ends with full hip/knee extension, and the bar pulled to just below the chin, with elbows always remaining high and outside.

• Finishing Position: Full extension of hips and knees, with the bar brought to roughly just below the chin.
  
• Return: Return to the floor in a controlled manner, both weight plates touching the ground.

BOX JUMP OVER
Requires a two-foot takeoff, landing on top of the box (or jumping over entirely), and stepping or jumping down to the opposite side . Both feet must touch the top of the box during a jump-over, but full hip extension is typically not required on top.

The rep is counted when both feet land on the ground on the opposite side.

You can jump laterally or face the box. Reverse jump/facing away not allowed. 

BOX STEP OVER
Starting beside the box, placing both feet on top, and descending to the opposite side, with or without locked-out hips at the top. Reps are complete when both feet touch the floor on the opposite side. The athlete may step or jump, and face front or sideways Athlete may not reverse step up.