ParaWOD Benchmark #4: Elizabeth


We’re nearing the end of Benchmark Week at Crossfit Impavidus, and today’s benchmark was another new one for me, but very adaptable.


21-15-9 reps of:
Clean 135 pounds
Ring dips

For this workout, the clean movement is going to be the most difficult for someone who is sitting down. I’ve written in the past that you can accomplish this with kettlebells, either one arm at a time or with both. Another adaptation we can do is with the barbell, starting with it resting on your knees and pulling it up in the clean motion until you can bring your elbows underneath. This is a new movement for me, but I wanted to stick as close to the RX workout as possible.

21-15-9 reps of:
Clean 135 pounds = barbell clean (33lbs)
Ring dips = ring dips, and yes, we do it strict

The clean is going to be a challenging motion with the bar if you lack core muscle control, as I do. As the weight increases, consider either a torso strap or having a spotter hold you in place. Also consider that since the weight is starting on your knees to be careful not to load it up too heavily. Instead, consider placing the weight on boxes to keep your knees free from damage.

Here is my motion-in-progress, as I learn how to get used to this movement. The key for me is to keep the bar as close to the torso as possible in a pulling motion, getting it as high as possible before pivoting the elbows underneath. The tendency will be to just want to flip it up in an inverted curling position, but that’s not the motion we want.

To get a better look at what the clean motion looks like by someone much stronger and more advanced than I, watch Zach Ruhl’s clean + press movement to see how he gets the bar into position.

For the ring dips, if you can get up into position out of the chair, you will experience the most benefit of the ring movement because of how the rings force you to activate all of your stabilizer muscles. If this motion is too difficult, a dip station or matador is an easy replacement.

I finished the workout in 4:39, a solid starting benchmark, but next time, the weight must go up!

Thanks to Coach Lori for her video work!

One thought on “ParaWOD Benchmark #4: Elizabeth

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