Elizabeth
21-15-9 reps for time of:
Cleans
Ring dips
♀ 95 lb
♂ 135 lb
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Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and is meant to be completed relatively quickly. The goal is to complete the work in 10 minutes or less. The cleans can be performed as either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. If you have completed this workout in the past, use your previous score to help you navigate today’s effort.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the ring dips, consider jumping ring dips or foot-assisted ring dips. For the cleans, perform hang power cleans.
In case of injury or limitation, perform single-dumbbell cleans. For the ring dips, consider push-ups or bench/box dips.
Intermediate option:
21-15-9 reps for time of:
Cleans
Jumping ring dips
♀ 65 lb
♂ 95 lb
Beginner option:
15-12-9 reps for time of:
Cleans
Foot-assisted ring dips
♀ 35 lb
♂ 45 lb
Coaching cues:
As you are moving up and down on the rings, keep the rings close to your body — almost as if you were trying to put the rings in your pockets.
Resources:
The Clean
The Power Clean
The Ring Dip
Ring Dip Scaling
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