Elizabeth Benchmark WOD
21-15-9 reps for time of cleans (135/95 lb) and ring dips. A devastating combination of Olympic lifting and gymnastics pressing.
The Workout
21-15-9 reps for time of:
Cleans (135/95 lb)
Ring Dips
Rx Standards:
Men: 135 lb cleans
Women: 95 lb cleans
Time Cap:
10:00 (elite athletes finish in 3-6 minutes)
Equipment Needed
- Barbell
- Plates
- Gymnastics rings
Time Standards
History of Elizabeth
Elizabeth is one of the original CrossFit Girl WODs and is notorious for being one of the hardest. The combination of cleans and ring dips is punishing—both are technical movements that require strength, coordination, and skill. Very few athletes can complete Elizabeth at elite times because the movements are so demanding.
Complete Strategy Guide
Elizabeth is one of the hardest Girl WODs because it pairs heavy cleans with ring dips—both highly technical movements. Grip, shoulders, and legs are all taxed simultaneously. This is a sprint for elite athletes but a grind for most.
Beginner Strategy
Scale both movements to ensure proper technique. This workout exposes weaknesses quickly—don't ego lift.
Pacing
- • Cleans: Break into sets of 3-5 reps
- • Ring dips: Singles or small sets (2-3 reps)
- • Rest 15-20 seconds between sets
- • Focus on quality over speed
Movement Tips
- • Cleans: Full squat clean or power clean + front squat
- • Fast elbows, solid catch position
- • Ring dips: Control descent, full lockout at top
- • Use false grip or deep dip position
Scaling Options
- • Cleans: 95/65 lb, 75/55 lb, or 65/45 lb
- • Ring dips: Box dips, bench dips, or push-ups
- • Reps: 15-12-9 or 12-9-6 instead of 21-15-9
- • Use bands for ring dips if needed
Pro Tips
- • Clean weight should feel moderate—10 reps when fresh
- • If you can't do 5 ring dips unbroken, scale the movement
- • Warm up cleans and dips thoroughly
- • Film for full clean depth and ring dip lockout
- • Expect extreme shoulder and tricep fatigue
Intermediate Strategy
Aim for bigger clean sets and consistent ring dip reps. Breaking strategically is key—don't go to failure.
Pacing
- • Cleans: 21 unbroken (or 11-10), 15 unbroken, 9 unbroken
- • Ring dips: 7-7-7, 5-5-5, 3-3-3 or similar
- • Rest 5-10 seconds between sets
- • Quick transitions
Movement Tips
- • Touch-and-go cleans if grip allows
- • Fast turnover, smooth catch
- • Efficient ring dips—use momentum if kipping
- • Strong lockout, controlled descent
Scaling Options
- • Use Rx weight if you can clean 135/95 for 10+ reps
- • Scale to 115/75 lb if technique fails
- • Strict ring dips if kipping isn't efficient
Pro Tips
- • First clean should feel light—if not, scale
- • Ring dips will destroy your triceps—pace accordingly
- • Grip fatigue from cleans makes dips harder
- • Practice touch-and-go cleans for efficiency
- • Wrist mobility is critical for ring dips
Advanced Strategy
Elizabeth is a sprint. Elite athletes finish in under 4 minutes. Big sets, minimal rest, maximum aggression.
Pacing
- • Cleans: All unbroken (21-15-9)
- • Ring dips: 21 unbroken (or 11-10), 15 unbroken, 9 unbroken
- • Move immediately between movements (3-5 seconds)
- • No rest within sets
Movement Tips
- • Fast, aggressive touch-and-go cleans
- • Quick turnover under the bar
- • Kipping ring dips for speed
- • Strong lockout, explosive out of the bottom
- • Use false grip if it helps
Scaling Options
- • Rx weight (135/95 lb) is standard
- • No scaling at this level
Pro Tips
- • Warm up aggressively—cleans and ring dips to redline
- • Round of 21 should feel controlled but fast
- • Ring dips will fail—break before you fail
- • Chalk liberally—grip is critical
- • Sub-4:00 is advanced, sub-3:00 is elite
- • Mental toughness: this hurts from rep 1
- • Retest every 3-6 months
General Tips for Elizabeth
Elizabeth is one of the hardest Girl WODs—respect it
Cleans + ring dips = complete upper body destruction
Grip fatigue is severe—tape or grips essential
Your shoulders will be toast by the round of 15
Practice ring dips under fatigue (post-cleans or push-ups)
Video your reps for full clean depth and ring dip lockout
This is not for beginners—scale aggressively if needed
Expect to be sore for days
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