What is a good time for Extended Elizabeth?

Good times for Extended Elizabeth depend on your fitness level: Elite athletes finish under 21:46, advanced athletes target 21:46-19:16, intermediate athletes aim for 19:16-16:01, and beginners should focus on proper form over 16:01.

What is considered a good Extended Elizabeth time?

A good Extended Elizabeth time for most CrossFit athletes is between 19:16-16:01 (intermediate level). Elite times are under 21:46, but focus on consistent movement and proper form rather than just speed.

How fast should I do Extended Elizabeth?

Your Extended Elizabeth pace should match your fitness level. Beginners should aim to finish around 16:01 with good form, while advanced athletes can target 21:46-19:16. Always prioritize proper movement over speed.

How do I scale Extended Elizabeth?

Extended Elizabeth can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Extended Elizabeth work?

Extended Elizabeth is a full-body workout that develops multiple fitness domains.

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Workout Description

For Time 21-18-15-12-9-6-3 reps of: Power Cleans (135/95 lb) Ring Dips

Why This Workout Is Hard

An extended version of 'Elizabeth' with more reps (21 down to 3) of power cleans and ring dips.

Benchmark Times for Extended Elizabeth

Elite: <21:46
Advanced: 21:46-19:16
Intermediate: 19:16-16:01
Beginner: >16:01

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Cycling 84 power cleans (135/95 lb) and performing 84 ring dips tests full-body strength-stamina, particularly in the legs, core, shoulders, and triceps, with significant grip demand.
Strength (8/10): Power cleans at 135/95 lbs are a moderate-heavy load. Ring dips require significant upper body pressing strength and stability. The volume makes it a strong test of strength endurance.
Power (8/10): Power cleans are a primary power movement. Driving out of the bottom of a ring dip also requires power. Maintaining this over many reps is key.
Endurance (7/10): The extended descending ladder (21 down to 3, total 84 reps each) of power cleans and ring dips creates a high-intensity metabolic challenge, longer and more demanding than standard Elizabeth.
Speed (6/10): Fast cycling of both movements with minimal rest is crucial for a good time, but managing fatigue over the higher volume is also important.
Flexibility (4/10): Requires mobility for the power clean catch position and shoulder/chest mobility for full range ring dips.

Modality Profile

A G/W couplet with a gymnastics movement (Ring Dips) and a weightlifting movement (Squat Cleans).

Similar Workouts to Extended Elizabeth

If you enjoy Extended Elizabeth, you might also like these similar CrossFit WODs:

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Sage at 20 (90% similar) - AMRAP in 20 minutes 20 Thrusters (135/95 lb) 20 Pull-Ups 20 Burpees...
G.I. Gran (90% similar) - 21-15-9 Reps for Time Clean-and-Jerks (60/45 kg) Burpee Pull-Ups...
Top Gun (90% similar) - For Time 20 Thrusters (135/95 lb) 20 Sumo Deadlift High-Pulls (135/95 lb) 20 Push Jerks (135/95 lb) ...
Regionals 15.3 (90% similar) - AMRAP in 14 minutes: 7 Muscle-Ups 50 Wall Ball Shots (20/14 lb) 100 Double-Unders...

These WODs similar to Extended Elizabeth share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	The extended descending ladder (21 down to 3, total 84 reps each) of power cleans and ring dips creates a high-intensity metabolic challenge, longer and more demanding than standard Elizabeth.
Stamina	8/10	Cycling 84 power cleans (135/95 lb) and performing 84 ring dips tests full-body strength-stamina, particularly in the legs, core, shoulders, and triceps, with significant grip demand.
Strength	8/10	Power cleans at 135/95 lbs are a moderate-heavy load. Ring dips require significant upper body pressing strength and stability. The volume makes it a strong test of strength endurance.
Flexibility	4/10	Requires mobility for the power clean catch position and shoulder/chest mobility for full range ring dips.
Power	8/10	Power cleans are a primary power movement. Driving out of the bottom of a ring dip also requires power. Maintaining this over many reps is key.
Speed	6/10	Fast cycling of both movements with minimal rest is crucial for a good time, but managing fatigue over the higher volume is also important.