Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. Go lighter on the cleans and modify the ring dips so you can complete the work in less than 10 minutes.
Intermediate Option:
15-12-9 reps for time of:
Squat cleans
Ring dips
♀ 75 lb ♂ 115 lb
Beginner Option:
15-12-9 reps for time of:
Squat cleans
Push-ups
Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.
Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips
♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Cleans
Push-ups
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Compare to 140815.
Scaling:
Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.
Intermediate Option:
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets
Extended Elizabeth
21-18-15-12-9-6-3 reps for time of:
Power cleans
Ring dips
♀ 95 lb ♂ 135 lb
Post time to comments.
Scaling:
Intermediate athletes should first perform the original benchmark Elizabeth if they haven’t done so already. Newer athletes should modify the movements and loading.
Intermediate Option:
Elizabeth
21-15-9 reps for time:
Power cleans
Ring dips
♀ 95 lb ♂ 135 lb
Beginner Option:
21-15-9 reps for time:
Power cleans
Jumping ring dips
♀ 35 lb ♂ 45 lb
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
♀ 125 lb ♂ 185 lb
Post reps completed to comments
Compare to 170209.
Scaling:
The beginner should practice time in the inversion, either in a handstand, or holding an object overhead. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.
Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.