ELIZABETH
21-15-9 repetitions for time of:
Cleans (135/95 lbs, 61/43kg)
Ring Dips
Introduction:
CrossFit’s benchmark workouts, known as “The Girls,” are designed to test and improve different aspects of your fitness. One of these workouts is “Elizabeth,” which challenges both your strength and metabolic conditioning through a combination of cleans and ring dips.
The Workout
The “Elizabeth” workout consists of:
- 21-15-9 repetitions for time of:
- Cleans (135 lbs for men, 95 lbs for women)
- Ring Dips
Equipment
To complete the “Elizabeth” workout, you’ll need the following equipment:
- Barbell
- Weight Plates (135 lbs for men, 95 lbs for women, or scaled as needed)
- Collars to secure the weight plates on the barbell
- Gymnastic Rings for Ring Dips
- Grips
- Chalk (optional, for grip)
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Movements:
The “Diane” workout features two primary movements:
- Cleans: Full-body exercise that involves lifting the barbell from the ground to your shoulders in one fluid motion. Can be performed as squat cleans or power cleans depending on your fitness level and technique.
- Ring Dips: Gymnastic movement that requires you to lower your body until your shoulders are below your elbows while suspended on rings, then press back up to full arm extension.
Preparation
Proper preparation is key to performing well and preventing injury. Here’s a step-by-step guide to warming up:
General Warm-Up (10-15 minutes)
Start with a general warm-up to get your blood flowing and your muscles ready for action:
- Light Cardio (5 minutes): Engage in an activity like rowing, jogging, or jumping rope to elevate your heart rate and increase blood circulation.
- Dynamic Stretches (5-10 minutes): Perform dynamic movements such as leg swings, arm circles, and torso twists to increase your range of motion and prepare your joints for the workout.
- Foam Rolling (optional, 5 minutes): Spend a few minutes foam rolling major muscle groups, focusing on areas like the shoulders, lats, and legs to reduce muscle tension and enhance flexibility.
Specific Warm-Up (10-15 minutes)
Once you’re generally warmed up, move on to specific exercises that target the muscles and movements involved in “Elizabeth”:
Cleans Preparation
Mobility Drills
- Ankle and Hip Mobility (2-3 minutes): Perform deep squats and ankle stretches to ensure proper squat depth and balance during the cleans.
- Shoulder Mobility (2-3 minutes): Do shoulder dislocates with a resistance band or PVC pipe to prepare your shoulders for the front rack position.
Skill Drills
- Front Squats (3 sets of 5 reps): Use an empty barbell to practice maintaining an upright torso and active core, which are crucial for the clean.
- Hang Power Cleans (3 sets of 3 reps): Perform these with a light weight to focus on the explosive pull and proper catch position.
Technique Work
- Clean Pulls (2-3 sets of 3 reps): Use a light to moderate weight to reinforce proper bar path and explosiveness from the ground.
- Full Cleans (2-3 sets of 2-3 reps): Gradually increase the weight to your working load to ensure your technique is solid and you’re ready for the workout.
Ring Dips Preparation
Shoulder and Tricep Activation
- Scapular Push-ups (2 sets of 10 reps): Activate your upper back muscles to stabilize your shoulders.
- Tricep Dips (2 sets of 10 reps): Use parallel bars or a bench to warm up your triceps and chest.
Progressions
- Ring Support Holds (3 sets of 10-15 seconds): Practice holding yourself at the top of the ring dip position to build stability and strength.
- Assisted Ring Dips (2-3 sets of 5-10 reps): Use a band or perform negatives to work on the ring dip motion if you’re still building up to full ring dips.
Final Warm-Up Set
Before starting the workout, perform a few rehearsal sets to ensure you’re ready:
Cleans Rehearsal
- Do 1-2 sets of 2-3 cleans with your working weight or slightly lighter to confirm your technique and readiness.
Ring Dips Rehearsal
- Perform 1-2 sets of 3-5 ring dips or a scaled variation to ensure you’re comfortable with the movement.
Conclusion:
The “Elizabeth” workout is a fantastic benchmark to test your strength and conditioning in a CrossFit setting. By following a thorough warm-up routine and preparing your body effectively, you can tackle this workout with confidence. Remember to scale the movements as needed to maintain proper form and avoid injury. Embrace the challenge, push your limits, and enjoy the process of becoming fitter and stronger. Happy training!
