Elizabeth
A 21-15-9 couplet of squat cleans and ring dips at a fixed barbell load, pairing a full-body Olympic lift with a gymnastics ring skill.
Movements in this workout
Scaling
Scaled
95/65 lb power cleans; banded ring dips or box dips. The round of 9 dips is where the workout lives — scale so it's hard, not impossible.
Beginner
Light hang power cleans (bar or dumbbells) and bench or box dips, 15-12-9. Full squat cleans come after the power version is automatic.
The story
Squat cleans at 135/95 against ring dips in a 21-15-9. Both movements reward efficiency and punish the shoulders — by the round of 9, the ring dips are the workout for most athletes. Commonly seen with power cleans as a slightly easier variant, but the original calls for full squat cleans. Part of CrossFit's original 'Girls' benchmark series — named workouts introduced by founder Greg Glassman starting in 2003, on the logic that anything that leaves you flat on your back deserves a name like a storm. They serve as repeatable fitness tests: revisit one every few months and the clock tells you whether you're fitter. First posted to CrossFit.com on 2003-09-12.
First posted 2003-09-12
More The Girls
Structured data from the WodWiz Open WOD Database (CC BY 4.0).