For time — 30 snatches (135/95lb)
What is the Isabel WOD?
The Isabel WOD is one of the Crossfit Girl WODs, where athletes have to complete 30 snatches for time. Isabel is a Crossfit benchmark WOD used to assess an athlete’s progress over time.
The snatch – one of the Olympic lifts – is one of the hardest movements in Crossfit, therefore spending a good amount of time working on technique and performing the movement consistently is important. The Isabel WOD is all about speed, however that speed only comes with coordination, flexibility, power and strength.
For a rep to count the athlete must get the bar from ground to overhead in one movement. Power snatch, full snatch, squat snatch and split snatch are allowed – experiment with the different types of snatch to find the movement you feel most comfortable with and can perform consistently. Elite Crossfit athletes can complete the Isabel WOD in less than 2 minutes.
Tips for the Isabel WOD
- Work on the snatch technique at a light weight to perfect the movement.
- Avoid reaching failure. Divide up the reps as required.
- If the weight is too heavy scale down. Work on speed and technique, then increase weight in the future.
Isabel WOD Videos
See how to do the Isabel WOD with the following videos and get inspiration from elite Crossfit athletes.
Crossfit Games competitor Emily Abbott completes the Isabel WOD in 1.15.
2015 Crossfit Games winner Ben Smith completes the Isabel WOD in 1.17.
Crossfit Games athlete Noah Ohlsen completes the Isabel WOD in 2.10.
Four-time CrossFit Games winner Rich Froning performs a 225lb Isabel WOD.
Sam Briggs and Annie Thorisdottir do a 50-rep Isabel WOD
Klokov completes the Isabel WOD with a time of 1.11.