Workout of the Day
STRENGTH
Squat Clean
3-3-3
Notes
Work up to a submax buy heavy touch and go triple. Attempt to get to your top set in no more than 5-7 total progressive sets. While you’re resting, begin to warm-up your Dips.
METCON
“Elizabeth”
21-15-9 Reps for time of:
Squat Clean
Ring Dips
Notes
Today we have on of the original CrossFit benchmark “girls” workouts. This potent couplet pairs a heavy weightlifting movement with a high skill gymnastics movement. Elite times in this workout can be sub 2:00, however most folks will be around 5-10 minutes.
Cleans
Competition Loads: 135/95 lbs
Steady singles are fine, as well as touch and go sets.
Dips
Ring Dips: 21-15-9 / 15-9-6 / 9-6-3 Reps
Matador Dips: 21-15-9
Box Dips with foot assistance 21-15-9
CrossFit Group Class Programming Template (WK2/7)
Coach Whitney demoing the proper expression associated with a heavy squat
From the Archives: Elizabeth in 2007
Here is the original demo video of this workout from September 2007 with CrossFit legends Annie Sakamoto and Greg Ami=undson. This was the same month CFSBK started at St. Mary’s Playground.