Benchmark Girl: Elizabeth
21-15-9 reps for time of: Cleans Ring dipsStart Elizabeth with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 135 lb (61 kg) barbell
Women: 95 lb (43 kg) barbell
Scaled
Men: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.
Women: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.
Movements
- Clean
- Ring Dip
Movement standards
Clean from floor to front rack with full hip extension. Ring dips: shoulder below elbow at bottom, full lockout at top.
Equipment
- Barbell
- Gymnastic Rings
Coaching notes by goal
Bulking: Explosive Pull & Triceps
Before: 5 sets × 3 Power Cleans at 75-80% 1RM.
Pacing: Fast singles or touch-and-go cleans with aggressive hip drive.
After: 3 sets × 10 Weighted Dips or Close-Grip Bench.
Nutrition: Surplus (+400 kcal).
Maintaining: Barbell Cycling Sprint
Before: Clean technique ramp, ring support holds.
Pacing: Plan sets on dips early; they fail fast.
After: Chest and front-rack mobility.
Nutrition: Maintenance calories.
Cutting: Controlled Power
Before: 5 min row + shoulder prep.
Pacing: Singles on cleans, short dip sets.
After: 12 min Zone 2.
Nutrition: Deficit (-350 kcal).
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/elizabeth; CrossFit Journal, Sept 2003