Scaled Cinco 1

b4f6ee07c71d109727d7053b4e758886Hope you all had a happy Star Wars Day (May the 4th… be with you).  To celebrate Cinco de Mayo on Monday we’ve got an appropriately named workout, The Cinco 1 from the 2013 CrossFit Games… sort of.  The weight for the deads is lower (315#/205# instead of 405#/265#, really we’re just looking for heavy, but not gross), rather than an 80′ handstand walk we’re asking for 20 wall climbs, and even though the cap is a little longer, it’s still no easy task (sorry, no evil skull kettlebells).  Get a taste of the CrossFit Games, before you have a taste of margarita to commemorate the Battle of Puebla.  Olé!

3.22.14_CF_28May 5, 2014
Strength:
High Bar Back Squat 3-3-3-3-3

WOD:
“Scaled Cinco 1″
3 Rounds:
5 Deadlifts (315#/205#) – very heavy, not gross
5 Weighted One-legged Squats, left leg (24kg/16kg)
5 Weighted One-legged Squats, right leg (24kg/16kg)

20 Nose & Toes Wall Climbs

*10 minute cap

  9 comments for “Scaled Cinco 1

  1. Kate
    May 5, 2014 at 8:35 am

    Yeah gymnastics month! Lots of room for improvement here.
    HBBS: 130#
    Cinco 1: 64 (135# dl, purple band contraption for pistols)
    Great work 6am!

  2. Chris
    May 5, 2014 at 9:29 am

    HBBS: 300#
    Cinco : 50 Reps completed at Rx weight.

    Great job 5:30

  3. Shorty
    May 5, 2014 at 9:47 am

    HBBS: 185# Still nursing my hip here.
    WOD: 43 w/275# and 16kg.
    Really struggled with this WOD today. Pistols were absolutely terrible, so I switch to 3 on each leg in rounds 2 and 3 because I wanted to get some wall climbs in before the cap. Blah. Tomorrow is another day.

    Great work 5:30am!

  4. Shane B
    May 5, 2014 at 10:46 am

    HBBS – 295# – not feeling it this morning
    WOD – 10:08 Rx w/80ft of handstand walk (Olivia’s brilliant idea)…WHAT THE FUCK! My body is still in shock. That was an awful combination of movements. My pistols need work!

    Nice work 7AM

  5. Olivia
    May 5, 2014 at 1:54 pm

    HBBS: 200#

    WOD: 7:39rx w/ 80′ handstand walk (Thanks to Shane and Ky for joining me!). The non-alternating pistols were really tough – my body was BEGGING me to switch to the other leg. But the really heavy/high skill gymnastics combo is probably my favorite, so I’d totally do this wod again tomorrow…

  6. Daniel LeMoose
    May 5, 2014 at 4:08 pm

    ****~~~~ALERT!~~~~****
    I’m competing in a 2-person (1 guy, 1 girl) RX competition hosted by CrossFit 2A in Acton on May 18th, a Sunday. My partner has dropped out so I’m in need of a replacement! Does anyone want to compete with me? Pleaseeeee. It’s already paid for, and I have a car. Team name is “Glutes of Glory.” Here’s the link. https://crossfit-2a.theboxhq.com/events/cf2a-spring-fling

  7. Ky
    May 5, 2014 at 6:16 pm

    HBBS: 140 lb

    Metcon: 7:40 with 140 lb DL, 20 lb DB for pistols, and 80 ft handstand walk thanks to Olivia!

  8. Tony
    May 5, 2014 at 8:42 pm

    HBBS: 310# – failed on 3rd rep at 315.
    WOD: 10 wall climbs w 315# deads and 24kg kb pistols.

  9. Moe
    May 6, 2014 at 1:12 pm

    HBBS: 255#
    WOD: 9:43 185# DL 24″box pistols, could have done RX on deadlifts

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