12/27/23 King Kong


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.


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.


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


1 Deadlift 455/320

2 Ring Muscle-Ups

3 Squat Cleans 250/175

4 Handstand Push Ups

Donkey Kong


1 Deadlift 315/215

2 Bar Muscle-ups

3 Squat Cleans 185/135

4 Handstand Push Ups

Mini Kong


1 Deadlift 225/155

2 Chest to Bar Pull-ups

3 Squat Cleans 155/105

4 Handstand Push Ups

Baby Kong


1 Deadlift

2 Pull-ups

3 Squat Cleans

4 Strict L-seated Dumbbell Press

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