A CrossFit benchmark WOD (Workout Of the Day) will crop up throughout the calendar year in CrossFit programming, and if you pay enough attention to the schedule, you'll know when each one is just around the corner.
The "Isabel" WOD landed in my inbox via the CrossFit community just recently, and I thought I'd share it for those who like a simple yet challenging workout. It's perfect if you have limited equipment or perhaps aren't near a gym during the holidays; if you have access to a barbell, brilliant, but I provide some scaling options for those who don't.
Here's how to do the benchmark "Isabel" CrossFit WOD, and why it's the ultimate test of power, strength and speed. Tie on a pair of the best cross training shoes, and I’ll walk you through it.
What is the “Isabel” CrossFit workout?
If you consider yourself a CrossFit beginner, at some stage, you’ll come across benchmark workouts. These are standardized workouts from CrossFit HQ that test your fitness ability across multiple areas. Some may test power and speed, while others will test functional strength. You can re-test during the year, and it's a great way to track your progress.
Isabel, for time:
- 30 snatches (135/95lb)
Yes, that really is it! As quickly as you can, perform 30 snatches with good form. You can choose your type of snatch: power snatch, full snatch, hang snatch, for example, but try to stick with the same one throughout. Your score is the time it takes you to complete the 30 reps.
If you're already lost, I recommend reading up on how to snatch correctly first; in my guide, I go through different variations and little tweaks you'll make depending on the equipment you use. Below, I run through the steps for a full barbell snatch, and include a video directly from CrossFit to show you.
Tips: Try to choose your load carefully because you don't want to keep stopping. If it's your first time, you might want to try a handful of sets of the same reps, or perhaps you want to ladder your reps, starting with, say, 10, then dropping down each set. You may want to try unbroken if you are more experienced, or aim for minimal sets. Some people aim for fast singles, which means a rep at a time.
Don't aim for a maximal load, as this will gas you out very early on. Yes, it is a sprint-style workout, so you will enter into the pain cave; there's no way around that, but the load effort should be in the moderate range (can you complete 10 reps at the start unbroken?)
There's plenty of opportunity during the CrossFit year to try for a one-rep max; this isn't it. Move fast, as Isabel truly is a wolf in sheep's clothing.
Can you finish in three to six minutes? Let me know how you get on in the comments section.
Scaling options
The first scaling option is to reduce the load. This could drop to 115/75lb, 95/55lb, or even using a PVC bar. You could drop the reps to 15 or 20, but aim to reduce the load before reps.
If you don't have a barbell, aim for 30 alternating dumbbell snatches or complete reps on one side before switching. Aim to go heavy on the weights and pause slightly at the top. You could also use a kettlebell instead and do kettlebell snatches.
Remember, if you have an injury, stop if you experience pain, reduce load or reps and assess how you feel throughout. You could also reduce your range of motion by aiming for a hang snatch that doesn't require starting from the ground and sets up at the shins.
How to full snatch
- Stand with feet hip-width or shoulder-width apart and the barbell over the widest parts of your feet
- Bend down and grip the barbell with a wide overhand grip
- Keep weight throughout your feet
- Engage your core, glutes and shoulders, and set your shoulders back and down
- Drop your hips down and lean slightly forward so that your shoulders reach over the bar. Keep your back straight and avoid rounding or hunching
- Push through your feet, lift your chest, then begin lifting the bar to mid-shin height, keeping it close
- Without stopping, drive the barbell towards your hips, maintaining close contact with the bar
- Extend your legs, snap your hips forward, then draw your shoulders back. Don't bounce the weight off your hips
- Slightly shrug your shoulders and softly bend your elbows
- Pull the barbell overhead. Legs and hips are now fully extended
- Pull yourself under the bar
- Straighten both arms and press the bar up. Lockout the overhead position
- Drop straight into an overhead squat as you catch the bar in one fluid motion, aiming to get at least parallel with the thighs
- Pause, then drive up to stand with the barbell overhead.
As I mentioned, my full snatching guide (above) provides different variations, and there are many snatches to master, so take the time to read carefully and choose a variation that works for you. I prefer not to start from the ground and find mid-thigh easier; if that's you, you might prefer learning the hang snatch.
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