Isabel CrossFit Workout 2024 (Secret Tips & Tricks For You)

I’ve taken on the Isabel CrossFit workout many times, and the thrill never fades. This CrossFit benchmark workout is not just a test of strength, but a fiery challenge that demands a blend of power and technique.

Within the walls of a buzzing CrossFit box, the name “Isabel” resonates as a formidable feat: 30 snatches performed as quickly as possible, a true sprint through the world of Olympic lifting. The prescribed weights, 135 pounds for men and 95 pounds for women, ensure that each repetition is an encounter with intensity, calling on every muscle group to work in harmony.

all you need to know about isabel crossfit benchmark workout in one infographic including structure and goal times of the wod

As a CrossFit enthusiast, I recognize that the Isabel CrossFit Workout isn’t just about lifting the barbell from ground to overhead—it’s a dance with the fundamentals of fitness involving coordination, agility, and mental toughness.

Step-by-Step Workout Structure

The Isabel CrossFit Workout exhilarates me because it’s all about explosive power and precision. So, here’s how I tackle the 30 snatches for time in this workout.

Starting Off:
I make sure I am thoroughly warmed up because nailing 30 snatches requires my muscles to be highly responsive. I drill the Olympic lift mechanics to ensure my form is spot-on.

The Workout:

  • Weight Selection: I choose a weight that’s challenging yet allows maintenance of form—typically the prescribed weight is 135 lbs for men and 95 lbs for women.
  • The Approach: I go for power snatches when I aim at speed, but if I’m focusing on strength, I switch to squat snatches.

I aim to complete the reps for time so pacing here is crucial. I employ barbell cycling strategies, optimizing the transition between reps.


  • I start with the barbell on the ground, gripping it just outside my knees.
  • With a burst of power through my legs and hips, the bar travels up my body in one smooth motion.
  • I catch the bar overhead with locked arms, in either a power, split, or squat snatch position.

My goal is uniformity across all my reps. Keeping my coordination and grip in check is key for sustaining the intensity.

ABSOLUTE FOCUS is what makes my Isabel CrossFit Workout journey rewarding. Every time I drop the barbell and set up for the next rep, it’s a new chance for me to display efficiency and poise. The clock is ticking, and the faster I complete my 30 snatches, the more I push the boundaries of my performance.


Author at PlanetGains

This white-knuckle rollercoaster of a WOD is a true testament to my CrossFit journey! Every snatch is a step closer to a potential personal record, propelling not just the weight, but my confidence, sky-high!

Do you want to level up or down? Here are your options:

Equipment for the Isabel CrossFit Workout

When I tackle the “Isabel” workout in CrossFit, I know I’m in for an exhilarating challenge! This storied benchmark involves a single explosive movement—the snatch. For this workout, all I need is:

  • Barbell: The center of gravity in my Isabel conquest. It’s crucial to choose a barbell that feels comfortable in my grip and can endure the dynamic movements of the snatch.
  • Bumper Plates: These are essential for loading my barbell. I like the versatility they offer; I can increase the weight as my strength improves. Plus, they’re made to be dropped from overhead safely, which is common in performing multiple snatches.
  • Clamps/Collars: These little heroes ensure the bumper plates stay secure on my barbell during the intense series of snatches. Safety first!

For those itching to make their Isabel experience smooth, consider these optional items:

  • Wrist Wraps: I find them quite helpful in providing extra support and stability to my wrists during the heavy lifts.
  • Knee Support: This can come in the form of sleeves or wraps. They keep my knees warm and supported through each powerful extension and drop.

Here’s a quick reference of what I need:

BarbellThe primary tool for performing snatches
Bumper PlatesTo add weight to the barbell
Clamps/CollarsTo keep the weights secure on the barbell
Optional: Wrist WrapsFor wrist support
Optional: Knee SupportFor knee stability and support
Why is the equipment helping for the Isabel CrossFit Workout

I make sure everything is set up beforehand—it’s just me, the barbell, and the clock ticking down. Thirty snatches stand between me and the finish line. Let’s lift!

Free PDF Workout Plans For You.

Are you in need of motivation? Here are some powerful workout plans with PDF downloads you can choose from:
Pamela Reif Workout Plan
30 Day Peloton Workout Plan
Beginner Calisthenics Workout Plan
Andy Galpin Workout Plan

Benefits of the Isabel CrossFit Workout

In my journey through fitness, I’ve discovered the immense benefits of incorporating the Isabel CrossFit workout into my routine. Strength and power improvement are at the top of the list. Emphasizing the snatch, Isabel challenges me to lift a barbell from ground to overhead in one quick movement, which not only builds muscle but also hones explosive strength.

The workout is a thrilling sprint. I get to test my fitness with 30 snatches completed for time, which skyrockets my speed and intensity. The agility required for fast, efficient snatches also contributes to better coordination, a critical component in all physical activities.

When I focus on the Isabel CrossFit workout, I refine my technique in weightlifting. Practicing the complex movement of snatches under the pressure of the clock pushes me to focus on precision and skill. It’s a great way for me to judge progress in my Olympic weightlifting technique within the realm of CrossFit.

Here’s a concise breakdown of the rewards from the Isabel CrossFit Workout:

  • Strength Gain: Enhanced muscular strength through high-intensity lifts.
  • Power: Improvement in the ability to exert force rapidly.
  • Speed: Short duration leads to an emphasis on quick execution.
  • Coordination: Practice in synchronizing movement patterns.
  • Fitness: Overall conditioning including muscular and cardiovascular endurance.
  • Snatch Proficiency: Opportunity to laser-focus on one of the most technical Olympic lifts.

Seeing my snatches become more fluid and strong over time is exhilarating and a true testament to the efficacy of Isabel in my fitness regimen.

Boat Interior Design woman in gym performing snatch as part of isabel crossfit workout
by Pinterest

Performing the Different Movements

In my experience with the Isabel CrossFit workout, mastering the movements is crucial for a great performance. It’s all about the technique and speed in lifting that makes the difference.


The snatch is a pillar of Olympic weightlifting and demands a complex mix of power, speed, and coordination. Power snatches involve lifting the barbell from the ground to overhead in a swift, singular motion without a deep squat. For full snatches, which test my full range of motion and stability, I drop into a squat as I lift the barbell overhead. Each snatch variation requires precise hip extension to power the bar upwards.

Isabel WOD

“Isabel” for me is a thrilling test of tenacity and technique, consisting of 30 snatches for time. Pelleting through the Isabel WOD, I focus on being both fast and consistent. I’ve learned that any form of snatch can be used, whether that be power, split, or squat snatches. I always remember that proper form is paramount to prevent injury and ensure the effectiveness of the workout.

Barbell Cycling

Barbell cycling is the key to maintaining my momentum during “Isabel.” It’s not just about doing 30 reps; it’s how I link those reps together. I use a hook grip to maintain a secure hold on the bar and aim for quick, controlled touch-and-go reps. This tactic helps me keep a steady pace and use my energy efficiently throughout the workout. It’s important to constantly remind myself to keep my core engaged and stay balanced to keep the bar path straight and efficient.

Barbell cycling techniques:

  • Touch-and-Go: Quick successive reps, minimizing the time the barbell spends on the ground.
  • Singles: Dropping the barbell after each rep to reset and ensure good form.
  • Butterfly Cycling: A method used by competitive athletes for increased speed, where the bar is cycled with a bounce off the hips.

In practicing these movements, tips like staying close to the bar, using the hips for power, and pacing myself through the reps are all part of the strategy I employ to tackle the Isabel CrossFit Workout effectively.

Boat Interior Design guy with headphones getting into the zone for his crossfit workout
by Pinterest

Scaling Options

When I tackle the Isabel workout, I’m really excited about the challenge it presents! As a classic CrossFit benchmark WOD, Isabel has me doing 30 snatches as quickly as possible—but I know not everyone can jump straight into the prescribed ♀ 95 lb or ♂ 135 lb weights.

For beginners like me when I first started, or those not yet comfortable with Olympic lifting, I can opt for the power snatch instead of the full snatch. This variation is less technically demanding, and it still gets my heart pumping!

Here’s a quick guide I use for scaling:

  • Beginner: Reduce the load significantly to ensure my form stays on point. I’m talking about something I can lift multiple times unbroken to keep the speed but stay safe.
  • Intermediate: Maybe upping the weight a bit from the beginner load, focusing on maintaining good technique and a pace that challenges me.
  • Elite: If I’m here, I’ll stick to the prescribed weight or even increase it slightly to push my limits.

I make sure to use tables to track my progress:

LevelWeightSnatch Type
BeginnerLightPower Snatch
Elite♀ 95 lb/♂ 135 lbFull Snatch
Different Scaling Options of Isabel CrossFit Workout

And of course, regardless of my level, I always emphasize proper form to prevent any injuries. Scaling isn’t only about making it easier—it’s all about making it mine!

Boat Interior Design man standing in front of a barbell before starting isabel wod
by Pinterest

My Experience with this CrossFit Workout

When I first attempted the Isabel benchmark workout, I was both apprehensive and exhilarated. This iconic CrossFit WOD is deceptively straightforward—30 snatches for time—but it challenged me on every level.

My excitement mounted as I chalked up my hands beside fellow CrossFitters, all of us eyeing the prescribed weights: 135 pounds for men and 95 pounds for women. I stood ready, my heart racing with anticipation.

My strategy was to break the reps into manageable sets. Maintaining a steady pace, I strived to keep my form sharp. Each rep required a combination of power and skill, two elements that I had honed in many previous CrossFit sessions.

The Achievement

As I logged my best time of 8 minutes and 10 seconds, I couldn’t help but feel a surge of pride. Isabel tested my abilities, and I had emerged stronger.

My Isabel score is now a benchmark that I aim to beat in future sessions, and it’s a thrilling reminder of the skill and endurance that CrossFit continually helps me to build.

Frequently Asked Questions about Isabel CrossFit Workout

What is CrossFit Isabel workout?

The Isabel CrossFit workout is a benchmark WOD that consists of 30 snatches for time. Athletes are challenged to complete these at a prescribed weight of 135 lbs for men and 95 lbs for women, testing both power and speed.

What is a good Isabel time?

A good time for the Isabel CrossFit workout ranges from 3 to 6 minutes. This timeframe indicates efficient snatch technique and the ability to maintain intensity, making it a solid benchmark for experienced athletes.

What weight is Isabel in CrossFit?

In the Isabel CrossFit workout, the prescribed weight for the snatches is 135 pounds for men and 95 pounds for women. This weight challenges athletes to manage a balance between speed and strength throughout the workout.

Why do CrossFit workouts have girl names?

CrossFit workouts are given girl names as a way to honor the tradition of naming storms after women, suggesting that these workouts are so tough they leave you feeling like you’ve endured a storm.

How long should Isabel take CrossFit?

The Isabel CrossFit workout should ideally be completed in under 10 minutes, with more competitive athletes aiming for times around 3 to 6 minutes. This requires a strong combination of technique, power, and endurance.

What does Cindy mean in CrossFit?

Cindy in CrossFit is a benchmark WOD consisting of a 20-minute AMRAP (As Many Rounds As Possible) of 5 pull-ups, 10 push-ups, and 15 air squats. It tests stamina, strength, and endurance, offering a full-body workout challenge like Isabel CrossFit Workout.

I’d love to see your Isabel CrossFit Workout time in the comments. Don’t forget to try other benchmark workouts like Kelly WOD or Helen WOD.

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