HIIT Block:
“Elizabeth”:
21-15-9 of:
Power Cleans
Ring Dips
…for time.
The purpose of this original CrossFit benchmark workout is to go as hard as possible for under 10 minutes.
Go until you can’t go any more; then pause only until you can go again.
The purpose is NOT to choose a “pacing strategy” that will optimize your score. This is where people get confused between competitive CrossFit and the CrossFit method that produces great fitness. It’s not the faster time that produces fitness; it’s exercising at maximal intensity that improves Zone 4 and Zone 5 fitness, and that eventually improves your time on the benchmark workouts.
It doesn’t matter if you go hard and then crash; that’s the point. The point is not to win the workout but to win better fitness.
Here’s a video of people doing “Elizabeth” in 2012. Notice that nobody is doing 7 reps, backing off to watch the clock; doing 7 more; etc. They’re going until they can’t go anymore; pausing for as short a period as possible; and then going again.
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