The Elizabeth WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.
Description of the Elizabeth WOD
Complete 3 rounds of 21-15-9 reps for time:
Click links for video demonstrations that discuss points of performance and scaling.
Goal Times for the Elizabeth WOD
WodStar RX Goal Times
- Elite: Sub 3:00
- Level 3: 3:00-4:00
- Level 2: 4:00-7:00
- Level 1: 7:00-10:00
Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.
Tips for the Elizabeth WOD
- Break up the first round if needed, otherwise maintain an unbroken pace throughout entire workout.
- Pick your least efficient movement and focus on the mechanics. Make up time on your most efficient movement.
- Click on the movement links below to view movement demos and points of performance.
Scales for the Elizabeth WOD
- Reduce weight so that you can perform efficiently for 15 reps unbroken
- Med ball clean
- Banded Ring Dips
- Jumping Ring Dips
- Bar Dips
- Bent Leg Bar Dips
- Reduce reps to 15, 12, 9
- Apply a 10:00 time cap