The “Isabel” CrossFit WOD is a classic benchmark workout designed to test power, strength, and speed. Perfect for those with limited equipment or during the holidays, Isabel challenges athletes to complete 30 snatches as fast as possible. This workout allows for different snatch variations, including power snatch, full snatch, or hang snatch, making it adaptable for beginners and advanced CrossFitters alike. Your score is the total time taken to finish all 30 reps.
How to Perform the Isabel WOD
Isabel is simple but tough. You have to do 30 snatches with a barbell weighing 135 pounds for men or 95 pounds for women. Keep your technique strong and stick with the same snatch method the whole way through. If this is your first time doing this workout you can lower the weight or cut down the number of reps. Athletes with more experience can attempt to finish all reps in one go or push through with quick single lifts. Avoid using your heaviest weight because Isabel works as a sprint workout that emphasizes speed instead of testing your maximum strength for one rep. Your goal should be to finish as fast as you can while maintaining proper form during the entire workout.
Scaling Options for Isabel
If you do not have a barbell or are just learning the snatch movement, start by lowering the weight and then reduce the number of repetitions if necessary. You can use 115 pounds for men & 75 pounds for women or try 95 pounds for men and 55 pounds for women. A PVC pipe works well for practice, or you can do 15 to 20 repetitions instead. Dumbbells or kettlebells make good substitutes for this exercise. You can switch arms after each repetition or finish all repetitions on one arm before moving to the other. If you have an injury, try doing a hang snatch to limit how far you move, or simply use less weight. Pay attention to what your body tells you and stop the exercise if anything hurts.
Full Barbell Snatch Guide
- Stand with feet hip- or shoulder-width apart, bar over mid-foot.
- Grip the bar wide overhand, keep weight through your feet.
- Engage core, glutes, shoulders; set shoulders back and down.
- Drop hips slightly, lean forward; shoulders over the bar, back straight.
- Push through feet, lift chest, bar to mid-shin height, keep it close.
- Drive bar to hips, extend legs, snap hips forward, draw shoulders back.
- Slightly shrug shoulders, bend elbows, pull bar overhead.
- Pull yourself under the bar, lock arms overhead.
- Drop into an overhead squat, at least parallel with thighs.
- Pause, then stand up with the barbell overhead.
Tips for Success
- Choose a moderate load to maintain speed.
- Stick to one snatch variation for consistency.
- Break reps into small sets if needed.
- Focus on technique and avoid bouncing the bar off hips.
- Track time to monitor progress across re-tests.
Summary
Isabel is a simple workout that challenges your strength as well as your speed and endurance. When you maintain proper form & modify the intensity based on your current fitness level it becomes suitable for athletes of all abilities. Those who master the full snatch movement and apply intelligent adjustments can complete this workout safely while tracking their progress over time.
