The workout
- 30 reps for time:
- Snatch, 135 / 95 lb (61 / 43 kg)
| Level | Time / score |
|---|---|
| Beginner | 8–10 min |
| Intermediate | 5–7 min |
| Advanced | 3–4 min |
| Elite | < 2 min |
Indicative ranges for the Rx version. Your own progress matters more than any chart.
Where does Isabel come from?
Isabel is one of the Girls, the benchmark series CrossFit started publishing in 2003. It mirrors Grace (30 clean & jerks): comparing both times tells you a lot about your Olympic lifting. Power or squat snatch both count, as long as the bar goes from the floor to locked out overhead. Log which style you used so your next attempt is comparable.
Strategy for Isabel
As with Grace, fast steady singles almost always beat big sets followed by long breaks. The times above are indicative benchmarks.
- Power snatch: faster and cheaper than a squat snatch at moderate loads.
- Touch and go only if the weight is light for you (under 60% of your max).
- Keep a flat back: fatigue hits the lower back fast, especially in the last 10 reps.
Scaled versions of Isabel
Aim for 60 to 70% of your snatch max to keep the sprint feel of the workout. Work out the right load with the 1RM calculator. If your snatch is still a work in progress, go lighter and keep every rep clean: 30 ugly snatches teach you nothing, and your time stops reflecting your real level.
- Scaled: 95 / 65 lb (43 / 30 kg)
- Beginner: 65 / 45 lb (30 / 20 kg), or alternating dumbbell snatches
FAQ
Log your Isabel result in WOD Tracker
Every benchmark is ready to log. Track each attempt, compare with your box and follow your progress.