Isabel Benchmark WOD
30 snatches for time at 135/95 lb. A brutal test of Olympic lifting skill, speed, and mental fortitude under fatigue.
The Workout
30 Snatches for time
Rx: 135/95 lb
Rx Standards:
Men: 135 lb
Women: 95 lb
Time Cap:
10:00
Equipment Needed
- Barbell
- Plates
Time Standards
History of Isabel
Isabel is a classic CrossFit benchmark named in the Girl WOD tradition. Created in the mid-2000s, it tests Olympic lifting under extreme metabolic stress. The workout humbles even strong lifters who lack conditioning.
Complete Strategy Guide
Isabel is about pacing and technique. Most fail by going too hard early. Break into manageable sets and maintain form.
Beginner Strategy
Scale the weight significantly. Focus on proper snatch mechanics rather than speed.
Pacing
- • Break into 6 sets of 5 reps
- • Rest 15-30 seconds between sets
- • Focus on technique over speed
Movement Tips
- • Full extension at hip
- • Fast elbows
- • Catch in overhead squat
Scaling Options
- • Weight: 65/45 lb or 45/35 lb
- • Reps: 21 snatches instead of 30
- • Use hang snatches if needed
Pro Tips
- • Chalk hands before starting
- • Film yourself for form check
- • This tests technique under fatigue
Intermediate Strategy
Work in touch-and-go sets. Goal is to minimize breaks while maintaining form.
Pacing
- • 10-10-10 or 12-10-8 rep scheme
- • Touch-and-go within sets
- • Quick breaks (10-15 seconds)
Movement Tips
- • Stay over bar longer
- • Aggressive hip drive
- • Fast turnover
Scaling Options
- • Consider 95/65 lb if 135/95 breaks form
- • Rx weight if you can snatch it for 5+ reps fresh
Pro Tips
- • The 20-30 reps are mental
- • Grip will fail—plan for it
- • Speed from the floor, not the pull
Advanced Strategy
This is a sprint with a barbell. Elite athletes finish sub-2:00. Push the pace.
Pacing
- • 15-15 or unbroken if possible
- • Minimize all transitions
- • Touch-and-go throughout
Movement Tips
- • Explosive from floor
- • Fast turnover overhead
- • Land ready for next rep
Scaling Options
- • Rx only at this level
Pro Tips
- • Sub-2:00 is elite territory
- • Warm up snatches aggressively
- • Your hands will hurt
General Tips for Isabel
Start conservative—the bar gets heavier
Grip will fail before strength
Practice touch-and-go snatches in training
Recommended Gear
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