Overview of Elizabeth Workout
Elizabeth: History and Competitions
Elizabeth is a CrossFit workout named after Elizabeth Holland, a gymnast and CrossFit athlete who passed away in 2003. This workout is a benchmark workout that has been used in CrossFit competitions, including the CrossFit Games, and is known for its high level of difficulty. The workout consists of two movements: power cleans and ring dips. The workout is performed for time, and the goal is to complete the workout as quickly as possible.
Elizabeth: Workout Description
- 21 power cleans (135 pounds for men, 95 pounds for women)
- 21 ring dips
- 15 power cleans (135 pounds for men, 95 pounds for women)
- 15 ring dips
- 9 power cleans (135 pounds for men, 95 pounds for women)
- 9 ring dips
The workout is performed for time, and the clock stops when the athlete completes the final ring dip. The recommended weight for the power cleans is 135 pounds for men and 95 pounds for women, but athletes can scale the weight as needed.
Elizabeth: Workout Variations and Scaling Options
- Reduce the weight of the power cleans
- Use a band or other assistance for the ring dips
- Perform push-ups instead of ring dips
Athletes may want to use scaling options if they are new to CrossFit or if they have an injury that prevents them from performing the movements as prescribed.
Elizabeth: Tips and Strategies
- Break up the power cleans and ring dips into manageable sets, such as 7-7-7 or 10-5-6.
- Use a hook grip on the power cleans to maintain a secure grip on the bar.
- Keep the elbows close to the body during the power cleans to maintain proper form.
- Use a false grip on the rings to make the ring dips easier.
- Take short breaks between sets to catch your breath and recover.
Elizabeth: Athlete Performance
- Beginner: 12-15 minutes
- Intermediate: 8-12 minutes
- Advanced: 5-8 minutes
Conclusion
The Elizabeth workout is a challenging CrossFit benchmark workout that tests an athlete’s strength and endurance. By following the tips and strategies outlined above, athletes can complete the workout efficiently and safely. Athletes who are new to CrossFit or who have an injury should consider scaling the workout to their ability level.