- 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
“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)
Isabel - Frederic (2:27)
Isabel - John Konye (2:02 Rx)
Isabel - Male (5:08 Rx)
Isabel - John (13:41 one-armed)
Isabel - Greg (5:52)
Isabel - Josh Everett (1:11)
Isabel - Kentrick Farris (3:21)
Isabel - Noah Ohlsen (2:10)
Isabel - Chuck C (3:16), Pat Sherwood (4:32), Mike G (4:50), Jenni (6:32)
Isabel - Becca (3:33), Kristin (7:41, Rx+)
Isabel - Rich Froning (6:08 @ 225#)
About the wod
A November 2004 issue of the CrossFit Journal says the following about “Isabel”: This workout is clearly ”Grace’s” (135x30 C&J for time) best friend.
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.
Intended Stimulus: 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.
See also: "Grace" (a similar "Girl WOD" first posted by CrossFit earlier the same year that requires 30 Clean-and-Jerks at the same weight)
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