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.
Squat Cleans 61/43kg
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 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.
CrossFit Games champion 2014 Camille Leblanc-Bazinet finished in 2:43, but we should probably aim for between 8-11 minutes.