Elizabeth
21-15-9 reps for time of:
Cleans
Ring dips
♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 220829 and 210506.
Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.
Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips
♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Cleans
Push-ups
♀ 55 lb. ♂ 75 lb.
Comments on 230623
64 Comments
CFWUx2 10*45/95/135+1cl*2
26:28
M 54/205/6’
8:10 as rxd.
21-15-9 reps in 7:34 of
Cleans, 95#
Assisted Ring dips
Intermediate, 40# dbs, actual ring dips
14:12
7:17
5:34 w/power cleans, rx weight
M/54/175/5'11"
M/27/5'8"/180lb
CrossFit AFK
8:21 - Rx (Squat cleans.)
Intermediate, 40# dbs, and used rings
14:33
🚢subs curling bar 110#/bench dips..9:46
8/29/22: 15/12/9 135# sq cln/ring dip...27:16
5/6/21: Rx power cln/Parallel bar dips...11:43
15:28Rx
not good day for RD
21-15-9
PowerCleans 115lbs (7-7-7,5-5-5,5-4)
ParrallelBarDips (11-10,9-4-2,5-4)
Smooth workout. Cleans were not too heavy but strained endurance. Dips went to muscular failure. Did 4K row (20:00) afterwards, and was a great workout day.
95lbs
Dip station
6:16
Intermediate option:
50 kg
Time: 16:46
Ring dips are hard for me as I did not have it in my gym so had to go to other gym only once in a while and practice there.
5:12 Men’s Rx
M/37/6’/176#
5:36 Rx with power cleans
(With a couple of squat workouts coming up I decided to do power cleans for the first time with this workout. Quick singles throughout; each round of dips in three sets.)
Deo gratias
M/50/88
15-12-9
115#
9:10
16:30 Rx
Squat cleans and strict ring dips
Done RX
9’05
Done on 6/23/23
10 Cleans at 135#, then dropped to 115# for the remainder.
15:24
Modified:
--
21-15-9 reps for time of:
DB squat cleans @ 2x12,5 kg DB
Bench dips
> 230623: 9:36
> 220829: 9:49
--
Peace.
5:00 c2 ROW, ~1125m, CFWU,
#65 on Cleans, 70/30 Split on the ring dips/push ups
~14:30
M/53
Intermediate Option:
15-12-9 reps for time of:
Cleans, 115 lb.
Parallel bar dips
15:39
extra 6-3 reps =>20:13
completed 6/25 in the home gym. RXd.
13:10.
squat cleans all in 3 or 2 sets. ring dips for the first time in a workout ever, many sets.
220829 - Scaled to 95lbs. Parallel bar dips. 6:12.
21-15-9
Cleans @75 lbs
Eccentric ring dips
7:29
Beginner variant, hands on 4" yoga blocks for the pushups. 9:59.
36 / M / 5'9" / 140lbs
15-12-9 reps for time of:
25lb dumbbells Cleans
Push-ups
7:08
7:01 as RX’d. That set of 15 is always brutal mentally
scaled to 95# SC, rx rep scheme
12:03
211210: 10:38, 105#
210506: 10:14, 105#
200219: 19:31, 110#
191005: 9:13, 105#
180407: 8:38, 105#
171208: 11:22, 105#
160728: 9:37, 110#
150803: 9:31, 110#
140821: 9:22, 110#
60/5’8”/160
9:15
did 105
had a long walk RT to dip station…
M/54/172/5’9
I used a 117 lb barbel and completed the Workout in 13 minutes. https://youtu.be/oG9DYt-XvJQ
M 52/195/6’
6:21. Put my feet up in front of me on a 24” box and did the ring dips.
Beginner: 7:26. All clean sets broken! 1k run 5:28
Intermediate Option:
15-12-9 reps for time of:
Cleans
parallel bar dips
115 lb.
9:18
Female
45 barbell
Green band 65lbassisted ring dips
12min
Elizabeth
M/54/230 lbs.
21-15-9 reps for time of: 15:30
Weight 135
Cleans
Ring dips
15 minute HIIT on treadmill
12:30
Dumbbells #40 and pushups 35-25-15
Advance Beginners scale
95 lbs Squat/power cleans
Ring dips till fatigue the Push ups
15-12-9
9:02
Rx’d: 8:21 (New PR using squat cleans)
Last times using squats cleans on this were
220829: 10:17
161209: 13:47
Nice work Nick!
5:52 Rx. Power cleans / Muscle up into dips
40 age : 9:10
ntermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips
♀ 75 lb. ♂ 115 lb
8:13
Scaled
Cleans 135#
Band Ring dip
7:19 at 115. Coming back after two weeks off, decided to go lighter and try to stay slow and smooth. PR is 6:44 at 135.
Rx'd= 17:02
95-lb squat cleans, bar dips*
7:52
*Lingering deltoid weakness / tendonopathy = avoiding rings
Rx
230623
4:08
Kipping RDs, feel like I can get sub 4
210507
5:22
Beginner Option:
15-12-9 reps for time of:
Cleans
Push-ups
85#
4:53
Elizabeth (power) @ 135lbs/strict ring dips
5:53
Rxd 9:07
Warmed up with very scaled Elizabeth: 15-12-9 reps for time
Hang Squat Clean (45#)
Push-ups
3:50
Then our Friday Bulletproof workout
800m run buy-in
Tabata’ish: 8rds of 30sec work/15 rest of each
10yd Farmer carry (2x53# KB)
Air squats
Hanging Leg Raises
Wall Ball Shots (14#, 10ft)
Box Step-ups (24”)
Ending with 800m run buy-out
Started in soaking rain. Only got through buy-in run and 1 round (2 FC, 30 SQ, 20 HLR, 12 WBS, 10 BSu) before lightning threat forced us to stop - we'll push through the rain, but we don't mess with lightning.
I may give Elizabeth a better go later today pending how the elbows feel.
21-15-9 at the intermediate weight, squat cleans where tough, did set of 12,3,3 and 3 on round of 21. Then set of 7,3,3 and 2 on round of 15, then 6,2 and 1 on round of 9.
Strict ring dips felt easy compared to barbell.
7.51
M/48/6'2"/185#
Scaled/modified to 35# DxKB squat cleans and strict ring dips
4:49
Intermediate 4:36
Compared to 9:07 squat cleans
Intermediate Option:
15-12-9 reps for time of:
Cleans 45lbs
Ring dips banded
6:18
Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips Blue Band
♀ 75 lb.
6:34
RX
4:25
See this guy can race the pain to the finish!
Elizabeth
21-15-9 reps for time of: scaled
Cleans 111 lb (50,5kg)
Ring dips
total time 8:22”
Intermediate Option
Power cleans
Bar dips
05:57
Champions Club Scaling Notes
RANT
Fran is not with push presses; Elizabeth is not with power cleans.
WORKOUT THEMES
A test designed to punish the specialist: weightlifting and gymnastics, both movements on the higher-skill side of the disciplines for the general athletes
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
STRENGTH SCALE
For quality: 45 cleans (close to rx as you can) and every time you break do a 10-second ring hold
I DON'T HAVE RING DIPS BUT STILL WANT TO GET THAT ELIZABETH FEEL SCALE (aka POWER SCALE)
Sub burpees for ring dips
LET'S REALLY TREAT THIS THING LIKE A BENCHMARK SCALE (aka STAMINA SCALE)
Your workout is done if you break up the cleans
MY STUFF
Man... since this morning I've been thinking of how to word this section to justify not really doing shit for two days in a row, but, yeah, didn't really do anything. Wasn't feeling like the intensity was going to be there for Elizabeth, then I looked ahead and started another workout, then ended up shooting around with Chase for a minute, then jumped in the static hold workout with the 9 am session, then ended up in a wraastling match with Zander somehow. So no, I did not do Elizabeth today. I'll get back on track soon.
GENERAL FEAR LEVEL: 10
Elizabeth hurts partially because it's short but not short enough where you can race the pain to the finish. Fran is under 5 and you can go balls out and then recover on the floor. 5 minutes into Elizabeth, you (or the mere mortals among us) are nowhere near finishing and yet the pain is smothering.
I am also not doing Elizabeth today. Partly because the positioning of the vest makes cleans difficult (bar path problems). Partly.
Haha, good stuff Mel. As long as you're honest...
Globo wod: most do this with squat cleans. If you are using iron plates today do low hang cleans. Dumbbell sub 35/50lb dumbbells cleans. Ring dips: sub TRX dips or strict weighted bar dips 10/20lb dumbbell. If rings/TRX/dip bars/parallets/2 benches are unavailable sub elevated pushups onto dumbbells.