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.
What's a good Elizabeth time?
| Elite | under 4:00 |
|---|---|
| Advanced | 5:00 – 7:00 |
| Intermediate | 8:00 – 10:00 |
| Beginner (Rx) | 11:00 – 15:00 |
Community-consensus brackets, as prescribed (Rx) unless noted.
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. 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).