King Kong and Family


Nasal Breathing Warm-up

You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t feel like it, we actually have plenty of oxygen. Nasal breathing increases our tolerance for higher levels of CO2. When we develop a higher tolerance for CO2, more oxygen will be delivered to our working muscles, which translates into being able to do more work!

As Many Rounds and Reps as Possible in 10min of:

60sec Run, Row, Bike, Ski

4 Romanian Deadlifts 45/35

4 Muscle Cleans

4 Front Squats

4 Thrusters

4 Strict Pull-ups

Barbell Warm-up: Take 10min to build to your barbell weights for the workout. If there’s enough equipment, you can use two barbells. Or, partner up with someone using the same weights and share 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 firebreathers 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 done 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. HBD Los!

King Kong


1 Deadlift (455/320)

2 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 – Pick weights that are challenging enough to make you stop and think about those reps

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