Benchmark Blog: Elizabeth

One of the Girls workouts, Elizabeth first appeared on the main site on September 12, 2003.
A task priority workout, with the classic 21-15-9 rep scheme couplet, should tell you already 2 things: it needs to be fast and it’s going to be brutal.

21-15-9 of:
Squat Cleans 61/43kg
Ring Dips

Squat Cleans
The term “squat clean” officially doesn’t exsist, but is often used in CrossFit to specify the movement. Every clean starts from the floor and needs to be caught in a full squat.
The barbell must then come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.
This is a full body movement, and can take a lot out of you, so don’t go at full 100% effort right away. Break it up in 3 sets of example, 7,7,7 then 5,5,5 and finish in a 5,4.

Ring Dips
Ring dips can be done strict of kipping, with kipping obviously bein a lot faster. We’re looking for the shoulder going below the elbow and a full lockout at the top of the movement.

Time?
CrossFit Games champion 2014 Camille Leblanc-Bazinet finished in 2:43, but we should probably aim for between 8-11 minutes.