Betty workout

Betty Crossfit Workout

Overview of the Betty Workout

Betty is a CrossFit workout named after Betty Ann, the mother of Jeff Martone, a former Navy SEAL and CrossFit athlete. Betty is a benchmark workout that was first introduced in 2008. It involves a combination of bodyweight exercises and weightlifting movements, making it a challenging and intense workout. Betty is not a workout that is typically used in CrossFit competitions.

Betty: Workout Description

  • 12 push-ups
  • 20 box jumps (24/20 inches)
  • 12 squat cleans (95/65 pounds)

The workout is timed, and the goal is to complete all five rounds as quickly as possible. The recommended weights for the squat cleans are 95 pounds for men and 65 pounds for women.

Betty: Workout Variations and Scaling Options

  • Push-ups: Perform push-ups on the knees or against a wall.
  • Box jumps: Use a lower box or step up and down instead of jumping.
  • Squat cleans: Use a lighter weight or substitute with dumbbell or kettlebell cleans.

Scaling options are important to ensure that the workout is challenging but still achievable for each individual.

Tips and Strategies for Betty

  • Pace yourself: Betty is a high-intensity workout, so it’s important to pace yourself and not go all out in the first round.
  • Break up the reps: Break up the reps into manageable sets to avoid burning out too quickly.
  • Focus on form: Proper form is crucial for the squat cleans to avoid injury and maximize efficiency.
  • Use your legs: For the box jumps and squat cleans, use your legs to generate power and conserve energy in your upper body.

Athlete Performance

  • Beginner: 20-25 minutes
  • Intermediate: 15-20 minutes
  • Advanced: 12-15 minutes

It’s important to note that these are just averages, and individual performance can vary based on fitness level and experience.


Betty is a challenging and intense CrossFit workout that combines bodyweight exercises and weightlifting movements. With proper scaling and pacing, it can be a great workout for anyone looking to improve their fitness and challenge themselves.