Elizabeth (CrossFit benchmark workout)

21-15-9 cleans (135 lb, 95 lb for women) and ring dips, for time. The least celebrated of the original barbell couplets, and arguably the most humbling. Forty-five cleans tax the posterior chain and grip, then ring dips demand shoulder stability that many athletes discover they lack only once the rings start to shake. As CrossFit wrote of this trio in 2003, heavier athletes usually struggle with the gymnastics and lighter ones with the load. Ring dips are the usual sticking point. Banded ring dips or bar dips keep the pressing in the workout without turning it into a 30-minute stall, and a lighter clean you can cycle in quick touch-and-go reps keeps the intended sprint.