A CrossFit benchmark WOD appears regularly throughout the training calendar, and athletes who follow programming closely often know when one is approaching. These workouts are designed to challenge performance and offer a clear way to measure progress over time.
The “Isabel” WOD recently resurfaced within the CrossFit community, and it’s worth revisiting for anyone who enjoys a workout that looks simple on paper but delivers a serious challenge. It works well when equipment is limited or when you’re away from a gym. A barbell is ideal, but practical scaling options make it accessible even without one.
Below is a clear breakdown of how to complete the Isabel CrossFit workout and why it’s widely regarded as a true test of power, strength, and speed.
What Is the “Isabel” CrossFit Workout?
For those newer to CrossFit, benchmark workouts are standardized sessions created by CrossFit HQ to assess fitness across multiple domains. Some emphasize speed and power, while others focus on endurance or functional strength. Repeating them periodically allows athletes to track improvement with precision.
Isabel — For Time
- 30 snatches (135 lb / 95 lb)
That’s the entire workout. The goal is to complete 30 snatches as fast as possible while maintaining solid technique. Athletes may choose any snatch variation—such as power snatch, full snatch, or hang snatch—but it’s best to stick with one version throughout. Your final score is the total time taken to finish all reps.
If the movement feels unfamiliar, it’s wise to first review proper snatch technique. Understanding the mechanics and available variations can make a significant difference in efficiency and safety.
Strategy and Training Tips
Choosing the right load is crucial. You want a weight that allows you to keep moving without frequent rest. Beginners may prefer breaking the reps into consistent sets, while more experienced athletes often aim for minimal sets or even unbroken reps. Another common approach is fast singles, completing one rep at a time with short resets.
Avoid chasing a maximal load. Although Isabel is a sprint-style workout and will push you into discomfort quickly, the barbell should feel moderately challenging. A good rule of thumb is whether you could complete about 10 reps unbroken at the start.
Goodbye Hair Dye for Grey Hair: The Conditioner Add-In That Gradually Restores Natural Colour
This workout isn’t about testing a one-rep max. The goal is to move efficiently and stay explosive. Isabel has a reputation for being deceptively tough, rewarding athletes who respect its simplicity.
Scaling Options
The most common scaling method is reducing the weight. Options include 115/75 lb, 95/55 lb, or even a PVC bar. While reps can be reduced to 15 or 20, it’s generally better to lower the load before cutting volume.
Without a barbell, substitute with 30 alternating dumbbell snatches or complete all reps on one side before switching. A kettlebell snatch is another effective alternative. Focus on controlled movement with a brief pause overhead.
If you’re managing an injury, stop immediately if pain occurs. Adjust the load, reps, or range of motion as needed. A hang snatch—starting above the ground—can also reduce strain while keeping the workout effective.
How to Perform a Full Snatch
- Stand with feet hip- or shoulder-width apart, barbell positioned over the middle of your feet
- Grip the bar with a wide overhand grip and keep weight evenly distributed
- Brace your core and engage glutes and shoulders, setting them back and down
- Lower your hips, lean slightly forward, and keep your back straight
- Push through the floor, lifting the bar smoothly while keeping it close to your body
- Drive the bar toward your hips, extending legs and snapping hips forward
- Shrug lightly, bend the elbows, and pull the bar overhead
- Drop under the bar, locking arms out overhead
- Catch the bar in a controlled overhead squat, reaching at least parallel
- Pause briefly, then stand fully with the bar overhead
There are many snatch variations, and not all athletes prefer starting from the floor. Some find the hang snatch more manageable and efficient. Take time to explore the option that best suits your mobility and comfort while maintaining strong technique.
