For TimeMetconBenchmark12:00
Elizabeth Elevated
21-15-9-9-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12:00
For Time:
21-15-9-9-9 reps of:
Squat Clean
↳ 135/95 lbs (61/43 kg)
Dips with Parallel Bar Traverses
Coaching Tips
Strategy
- 1Break the Squat Cleans into manageable sets—consider 7-7-7 for the first round.
- 2Transition quickly between movements to minimize rest time.
- 3Ensure you maintain form on the Dips; avoid flaring elbows too much.
- 4For the ladder structure, keep a steady pace in the 9s to maintain momentum for the last part of the WOD.
- 5Use your legs on the Dips to assist if necessary, especially on the higher reps.
Safety Considerations
Technical Focus
Ensure proper squat clean technique to protect back and shoulders.
Recommended Warm-Up
General Warm-Up:
- Row or Bike - 2-3 min(Maintain a moderate pace.)
Mobility Exercises:
- 1 min each side Hip Flexor Stretch(Focus on loosening the hips.)
- 10-15 Shoulder Dislocates(Use an elastic band or a broomstick.)
- 1 min each side Tricep Stretch(Focus on shoulder and tricep mobility.)
Activation Sets:
2 rounds- 5 Light Squat Cleans(Use a lighter barbell or PVC.)
- 5-10 Dips on Parallel Bars(Focus on control and proper form.)
Scaling Options
Intermediate
Reduce weights and consider modified Dips.
- 1
squat cleans
Weight: 105/75 lbs (47/34 kg)
- 2
dips with parallel bar traverses
Assisted Dips
Scaled
Significantly reduce weight and utilize band assistance for Dips.
- 1
squat cleans
Weight: 85/65 lbs (39/29 kg)
- 2
dips with parallel bar traverses
Banded Dips