CrossFit Victory

"King Kong"

Scale As needed

1x 455lb Deadlift (or 95% of your max)
2x Muscle Ups (Or 5 Pull-ups + 5 Dips per Muscle Up)
3x 250lb Squat Clean (or scaled Squat Clean as heavy as possible for 3 reps)
4x Hand Stand Push Up

x3 for time

7 comments:

Anonymous said...: WOW!!!! Looks like a big boy workout!; April 13, 2009 at 3:26 PM
Susannah said...: yes it is...who might anonymous be?; April 13, 2009 at 4:38 PM
josh said...: Ur fuckn crazy!! Miguel then king kong. I'm going surfing instead.; April 13, 2009 at 7:24 PM
Anonymous said...: Sorry its peto. I keep messn up when I put my name in.. Cu in da morn.; April 13, 2009 at 8:24 PM
Mike Felsburg said...: FUGH! This is going to be a MOFO! I feel a Deadlift PR coming on! 405?....hmmm....; April 13, 2009 at 9:40 PM
Mike Felsburg said...: Got PR on Deadlift...not 405...but 385 (196 body weight). Time was 17 minutes and change..with light squat clean weight.

Props to Matt who killed the squat cleans and mutilated the hand stand push ups.; April 14, 2009 at 12:40 PM
AudreyT said...: Good job Mike! Congrats :); April 14, 2009 at 1:38 PM

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.