Individual Event 6: King Kong 2.0
3RFT:
8 Ring Muscle Ups
6 Deficit Handstand Pushups (9”/6”)
4 Sandbag Bag to Shoulder (200/150)
2 Squat Snatch (205/145)
Time Cap: 10 minutes
Flow
This event begins with the athlete on the start mat. At the sound of the beep, the athlete will move to the rings and begin accumulating reps of ring muscle ups. When 8 ring muscle ups have been accumulated the athlete will move to the handstand pushup station and begin accumulating reps of deficit handstand pushups. When 6 deficit handstand push ups have been completed the athlete will move to the sandbag and begin accumulating reps of sandbag to shoulder. When 4 sandbag to shoulder have been completed the athlete will move to the barbell and begin accumulating reps of squat snatches. When 2 squat snatches have been accumulated the athlete will return to the rings. The athlete will follow this pattern for 2 more rounds. The athlete will use the bar closest to the finish line for the THIRD ROUND of squat snatches. After the third round the athlete will move to the finish line. When the athlete reaches the finish mat, time stops.
Scoring
The athlete's score is his or her total time for completing the event.
Movement Standards
Deficit Handstand Pushups
The movement begins at the top of a handstand with the arms fully locked out, only the heels on the wall, and the hands placed clearly within the marked area. The palm of the hand must remain within the taped area. At the bottom of each rep, the head touches the ground through the required deficit depth. At the top of each rep, the arms return to fully locked out, butt off the wall, and heels on the wall inside the width of the hands. Kipping is allowed as long as the other requirements are met.
Ring Muscle Ups
In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. At the top, elbows must be fully locked out while supporting yourself above the rings. Control must be shown at the top, pushing away from the rings in any direction before establishing lock out at the top will result in a no-rep. The athlete must pass through some form of a dip to reach lockout. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. If the heels rise above the bottom of the rings during the kip, it is a no rep. Rings will be set at a fixed height, athletes may not adjust the height of the rings.
Sandbag to Shoulder
The sandbag will always start from the ground, athletes must move the sandbag from the ground to their shoulder by themselves without any outside assistance. The rep is credited when the athlete is fully standing with the sandbag on their shoulder, showing full extension at both the knees and hips. The sandbag will not be permitted to be dropped behind the athlete. Athletes will face the finish line for all reps.
Squat Snatch
The barbell begins on the ground and must be lifted overhead in one motion. The athlete must pass through a full squat with hip crease below the knees. Touch and go is permitted but deliberately bouncing the barbell is not. The bar CAN NOT be dropped from overhead or behind. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.