Girl WOD
Elizabeth
BarbellBodyweight
Target Time
Sub-6 min (Elite), Under 10 min (Competitive), Under 16 min (Recreational)
WOD Description
Complete Cleans and Ring Dips in a 21-15-9 rep scheme.
21 Clean (61kg/43kg)
21 Ring Dip
15 Clean
15 Ring Dip
9 Clean
9 Ring Dip
Key Movements
2Ring Dip
Scaling Options
• Clean: 61kg → 43kg → 30kg
• Ring Dip: Banded Ring Dip → Box Dip → Parallel Bar Dip
• Ring Dip alternative: Bar Dips
About Elizabeth
Girl WODs are CrossFit's classic named benchmark workouts. The workout never changes, so repeating it every few months is a clean way to measure whether your fitness is improving.
Pacing strategy
In a descending rep scheme the first round is the longest. Plan your breaks before you start — for example, split the 21s into two or three sets so you stay ahead of fatigue — and try to finish the final round with unbroken sets.
Related WODs
#21-15-9#Clean#Ring Dip#Upper Body