What Is the “Isabel” CrossFit Workout?
Isabel is a well-known CrossFit benchmark workout that you complete for time. Your goal is to finish all the repetitions as fast as you can while keeping proper form throughout the exercise. This workout tests your strength and conditioning at the same time. You need to move quickly but also stay controlled with each rep. The challenge comes from balancing speed with technique so you don’t sacrifice quality for a faster time. When you do Isabel you should focus on consistent movement patterns. Good form protects you from injury and actually helps you move more efficiently. Many athletes find that rushing through the reps without attention to technique ends up slowing them down overall. The workout requires mental toughness because you need to push through fatigue while staying focused on your form. You have to know when to push harder and when to take a brief pause to reset your position.
Workout
- 30 Snatches (135 lb / 95 lb)
You can pick any snatch variation you want like power snatch or full snatch or hang snatch. However you should use the same variation for the entire workout. The score is how long it takes you to finish all 30 repetitions total.
Why Isabel Is So Challenging
Training Tips
- Avoid choosing a maximal load; this workout is about speed, not max strength.
- Minimize rest between reps or sets.
- Focus on smooth, consistent movement.
- Expect discomfort, but avoid form breakdown.
Scaling Options
If the prescribed load feels too heavy, you should adjust the workout to match your current fitness level. Start by reducing the weight to something you can handle safely while maintaining proper form. The goal is to keep moving throughout the workout without compromising your technique or risking injury. Consider breaking up the repetitions into smaller sets if needed. This allows you to complete the total volume while managing fatigue better. You can also extend your rest periods slightly between sets to recover adequately. Another option is to modify the movement itself. Choose a variation that works the same muscle groups but feels more manageable. For example, if barbell movements feel too challenging, try using dumbbells or kettlebells instead. Pay attention to how your body responds during the workout. If you notice your form breaking down or feel excessive strain, stop and reassess. It is better to scale back further than to push through with poor technique. Remember that scaling is not a sign of weakness. It demonstrates smart training & helps you build strength progressively over time. Everyone starts at a different level & advances at their own pace. Track your scaled weights and repetitions so you can monitor your progress. As you get stronger gradually increase the load or complexity of the movements. This systematic approach leads to sustainable improvements in your fitness. The most important factor is consistency. Showing up regularly and working at an appropriate intensity will produce better results than occasionally attempting weights that are too heavy for your current abilities.
- Reduce the barbell weight (115/75 lb, 95/55 lb, or lighter).
- Use a PVC pipe for technique practice.
- Reduce repetitions to 15–20 if necessary, but prioritize lowering weight first.
If a barbell is unavailable
When you don’t have access to a barbell you can still perform effective strength training exercises. There are several alternatives that work just as well for building muscle and increasing strength. Dumbbells serve as an excellent substitute for barbell exercises. You can use them for most movements including presses, rows and squats. The main difference is that you’ll work each side of your body independently which can help fix muscle imbalances. Resistance bands offer another practical option. These elastic bands create tension throughout the entire range of motion. They are portable and inexpensive which makes them ideal for home workouts or travel. You can adjust the resistance by using different band strengths or changing your grip position. Bodyweight exercises require no equipment at all. Push-ups, pull-ups, squats, and lunges effectively target major muscle groups. You can make these exercises harder by changing the tempo, adding pauses, or trying more challenging variations. Kettlebells provide a unique training stimulus. Their offset center of gravity engages your core and stabilizer muscles differently than barbells. Swings, goblet squats and Turkish get-ups are particularly effective kettlebell movements. Household items can work in a pinch. Filled water jugs, backpacks loaded with books or heavy furniture pieces can provide resistance for basic exercises. While not ideal for long-term training these options help maintain your fitness when other equipment isn’t available. The key is to focus on progressive overload regardless of the equipment you use. Gradually increase the difficulty through more repetitions, slower tempos, or greater resistance. Consistent training with any of these alternatives will help you maintain & build strength even without a barbell.
- 30 alternating dumbbell snatches
- 30 single-arm dumbbell snatches (switch arms halfway)
- 30 kettlebell snatches
How to Perform a Full Barbell Snatch
- Stand with feet hip- to shoulder-width apart, bar over mid-foot.
- Grip the bar with a wide overhand grip.
- Engage core and shoulders; keep chest lifted and back neutral.
- Push through the feet and lift the bar smoothly from the floor.
- Keep the bar close as it passes the shins and thighs.
- Extend hips and legs explosively.
- Shrug and pull the bar upward.
- Pull yourself under the bar.
- Catch the bar overhead in an overhead squat position.
- Stand fully upright with arms locked out overhead.
Final Notes
Isabel might seem straightforward when you first look at it but this workout requires you to be precise and fast while also being tough enough to handle the challenge. Pick a weight that lets you keep moving without stopping too much. Know when to push yourself and when to hold back. Make sure every repetition looks clean and controlled. This workout serves as an excellent way to measure your fitness and you can come back to it regularly to see how much you have improved since the last time you tried it.
