CrossFit "Girl" Benchmark WOD
- For Time
- 30 Snatches (135/95 lb)
With a running clock, perform 30 Snatches as fast as possible. Any type of snatch is acceptable (power snatch, full/squat snatch, split snatch).
Score is the time it takes to complete all 30 reps.
Good Times for “Isabel” (source)
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes
Tips and Strategy
For “Isabel,” choose a load that you can move quickly and smoothly. This workout has been tested in many different ways: singles (one rep at a time), unbroken, big sets, small sets. The way you tackle this workout is based on your time goal. If this is your first time attacking “Isabel,” perform a handful of sets. Try 30 singles or a cascading/descending rep scheme like 8+7+6+5+4.
If you’ve done this WOD many times and want to see if you can get it done in under 3-4 minutes, try 20 unbroken reps + 10 fast singles.
The load for “Isabel” should feel moderate. It should not feel maximal. Everything, especially your lungs, should be burning during this intense, sprint-style workout. This is not the time to test your ability to lift something really heavy–save that for a heavy day. Choose a load you can move quickly. This WOD is one of the most deceptive workouts of all: On the Whiteboard, “Isabel” looks as easy as pie. She is not.
“Isabel” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
30 Snatches (115/75 lb)
30 Snatches (75/55 lb)
About the wod
Background: “Isabel,” one of CrossFit’s classic “Girls” WODs, was first posted on the CrossFit Main Site as the workout of the day for Thursday, November 11, 2004 (041111).
A November 2004 issue of the CrossFit Journal says the following about “Isabel”: This workout is clearly ”Grace’s” (135×30 C&J for time) best friend.