Kong Fest 2014
8:00a Angry Chimp: Check-in
9:00a Angry Chimp: Comp Starts
11:00a Queen Kong: Check-in
12:00p Queen Kong: Comp Starts
3:00p King Kong Check-in
4:00p King Kong: Comp Starts

www.kongfest.com
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CrossFit Competitors
8:00a Corona del Sol
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Weightlifting
Snatch
80% 2×2
85% 2×2
90% 2×1

Clean + Jerk
80% 1+2, 2+1
85% 1+1, 1+1
90% 1+1, 1+1

Front Squat
90% 4×2

Bench Press
4×5 -choose weight-

Wide grip pull ups
4 sets for total reps

 
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CrossFit
For time in teams of 3:
1000yrd Shuttle Sprint (25 x 40yrd)
800yrd Dog Sled Push (20 x 40yrd) 180/135
600 Double unders
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CrossFit Competitor
For time:
1 Legless Rope Climb
2 Rope Climbs
1 Legless Rope Climb
2 Rope Climbs
1 Legless Rope Climb
(alternate rounds with a partner)

For total reps:
Every 1:00 for 10:00
Odd: Strict Handstand Push-ups
Even: 2 x Front Squat & Jerk at 70%
(choose reps prior to start. unbroken)

For load:
Bent Dumbbell Row 12-10-8-6
(rest as needed)

AMRAP 10:00
15 Snatches 75/55
30 Double unders
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Weightlifting
Rest

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CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Muscle Snatch + Snatch
70% 1+2, 1+2, 1+2, 1+2

Clean + Push Press
80% 1+2, 1+2, 1+2, 1+2

Rack Jerk
80% 2×3
85% 3×2

Back Extensions
4×10 -choose weight-

Weighted Plank Hold
Accumulate 3:00 -choose weight-

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CrossFit
“Upside Down Lactic Ladders”
5 rounds for total Calories:
:50 Row
:10 Rest
:40 Row
:20 Rest
:30 Row
:30 Rest
:20 Row
:40 Rest
:10 Row
:50 Rest
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CrossFit Competitor
5 rounds for total reps:
Ring Muscle-ups
(rest :30)

Back Squat
90% 1×1
75% 1×6
90% 1×1
80% 1×5
90% 1×1
85% 1×4
(rest 2:00)

AMRAP 9:00
3 C&J 135/95
3 Toes to Bar
6 C&J
6 Toes to Bar
9 C&J
9 Toes to Bar
etc…
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Weightlifting
Clean + Jerk
80% 2+1, 1+2, 2+1
85% 1+1, 1+1

Snatch Pull
110% 4×2

Back Squat
85% 4×3

Press
4×5 -choose weight-

GHD Sit-ups
4×10 -choose weight-

CFOLYcertCrossFit Weightlifting Trainer Course

 

 

CrossFit
“The Dark Horse Special”
For time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings
60 Sit-ups
70 Burpees
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CrossFit Competitor
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders (unbroken)

“Upside Down Lactic Ladders”
5 rounds for total Calories:
:50 Row
:10 Rest
:40 Row
:20 Rest
:30 Row
:30 Rest
:20 Row
:40 Rest
:10 Row
:50 Rest
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Weightlifting
Power Snatch
80% 1×2
85% 1×2
90% 3×1

Power Clean + Power Jerk
80% 2+2, 2+2
85% 1+1, 1+1, 1+1

Front Squat
85% 4×3

Bent Lateral Raise
4×10 -choose weight-

Strict Toes to Bar
4×10

AO2014Photo credit: Jim Schmitz

 

CrossFit
AMRAP 1:00
Rope Climb

For load:
Power Clean 3-3-2-2-2
(rest as needed)

For load:
Bench Press 5-5-3-3-3
(rest as needed)

For load:
Overhead Squat 3-3-2-2-2
(rest as needed)

AMRAP 1:00
Rope Climb
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CrossFit Competitor
Snatch
85% 1×1
75% 1×2
85% 1×1
75% 1×2
85% 1×1
75% 1×2

Clean
85% 1×1
75% 1×2
85% 1×1
75% 1×2
85% 1×1
75% 1×2

5 rounds for total reps:
Strict Pull-ups
(rest :30)

AMRAP 6:00
7 Ring Dips
8 Wall Ball Shots 20/14
9 Box Jumps 24/20
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Weightlifting
Snatch
85% 1×1
80% 1×2
85% 1×1
80% 1×2
85% 1×1
80% 1×2

Clean Pull
110% 4×3

Back Squat
75% 2×3
85% 3×2

Press (Behind Neck)
4×4 -choose weight-

Strict Toes to Bar
3 sets for total reps

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10:00 Sprints at Corona del Sol

Gym closed all day due to the CrossFit Weightlifting Coaches Course

8:00a CrossFit Competitors Training at Corona del Sol (meet at EVCF)

Gym closed all day due to the CrossFit Weightlifting Coaches Course

CrossFit
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Score for each exercise is the lowest number of reps completed in any set.
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Hang Power Clean + 1 Thruster + 1 Jerk
(add 10lbs/5lbs each set)

For time:
1-2-1-2-1-2-1
Strict Handstand Push-up
Bar Muscle-up
Strict Handstand Push-up
(alternate rounds with a partner)

AMRAP 10:00
20 Snatches 95/65
20 Box Jumps 24/20
20 Toes to Bar
20 Thrusters 95/65
20 Double unders

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CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Snatch (hip)
70% 4×3

Clean
70% 4×3

Rack Jerk
80% 4×3

50m Sprints
50% 2×1
70% 2×1
90% 2×1

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