Last Benchmark Cycle of the Year 1

As many of you know, every 6 weeks or so we try a new benchmark workout, Last month, we did CrossFit Total which is your total weight for a max effort back squat, shoulder press and deadlift (more on the results from that cycle in a later post). For the remainder of the year, we are going to work on King Kong. There are two sets of bars that are needed for this workout so I am sure we will have some issues the first time we do this but the workout is fast and I am sure that everyone will be able to participate.

We will be doing the first attempt all day Wednesday. I will post proposed scaling tomorrow.

3 Rounds
1 Deadlift men: 455 lb/207 kg – women: 325 lb/148 kg
2 Muscle Ups
3 Squat Cleans men: 250 lb/114 kg – women: 185 lb/84 kg
4 Handstand Pushups

Hint: We are going to be working shoulder internal and external rotation more than ever.

Josh Everett doing King Kong.

CF Oakland’s Tamara Holmes doing Queen Kong.

One thought on “Last Benchmark Cycle of the Year

Comments are closed.