Benchmark training
21-15-9 reps for time of cleans (135/95 lb) and ring dips. A devastating combination of Olympic lifting and gymnastics pressing.
The prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
135 lb cleans
Women · Rx
95 lb cleans
Time cap
10:00 (elite athletes finish in 3-6 minutes)
Workout format
for time
Workout context
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.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
Scale both movements to ensure proper technique. This workout exposes weaknesses quickly—don't ego lift.
PacingCleans: Break into sets of 3-5 reps
MovementCleans: Full squat clean or power clean + front squat
ScalingCleans: 95/65 lb, 75/55 lb, or 65/45 lb
Coach noteClean weight should feel moderate—10 reps when fresh
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
Aim for bigger clean sets and consistent ring dip reps. Breaking strategically is key—don't go to failure.
PacingCleans: 21 unbroken (or 11-10), 15 unbroken, 9 unbroken
MovementTouch-and-go cleans if grip allows
ScalingUse Rx weight if you can clean 135/95 for 10+ reps
Coach noteFirst clean should feel light—if not, scale
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
Elizabeth is a sprint. Elite athletes finish in under 4 minutes. Big sets, minimal rest, maximum aggression.
PacingCleans: All unbroken (21-15-9)
MovementFast, aggressive touch-and-go cleans
ScalingRx weight (135/95 lb) is standard
Coach noteWarm up aggressively—cleans and ring dips to redline
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
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
Recommended gear
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.