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.
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.
CF Oakland’s Tamara Holmes doing Queen Kong.