Barbell Warm-up

Olympic Lifting:

Every 2min x 12min Mid Hang Clean + Clean @65-70% of 1RM Clean.

You can take a short reset at the floor, but don’t step away from the barbell.

Then,

Take 5-10min to build to your barbell weights for the workout. Partner up with someone using the same weights and share two barbells- one for the deadlift and one for the clean. If there’s enough equipment, you can use two barbells.

Conditioning:

Technically, King Kong is not an official CrossFit benchmark workout. But it was first posted on the CrossFit Main Site as a video performed by one of the original fire-breathers Josh Everett on Tuesday, October 21, 2008 Everett posted a time of 2:31. Sam Dancer posted a time of 1:39 in 2014.

It’s meant to be heavy, but also completed in less than 5min. I’ve created a few modified versions of King Kong since most of us mere mortals can’t complete it as Rx. This is Carlos’ favorite workout and today is his birthday! HBD Los!

**Pick weights that are challenging enough to make you stop and think about those reps.

King Kong

3rds

1 Deadlift 455/320

2 Ring Muscle-Ups

3 Squat Cleans 250/175

4 Handstand Push Ups

Donkey Kong

3rds

1 Deadlift 315/215

2 Bar Muscle-ups

3 Squat Cleans 185/135

4 Handstand Push Ups

Mini Kong

3rds

1 Deadlift 225/155

2 Chest to Bar Pull-ups

3 Squat Cleans 155/105

4 Handstand Push Ups

Baby Kong

3rds

1 Deadlift

2 Pull-ups

3 Squat Cleans

4 Strict L-seated Dumbbell Press