What is a good time for Isabel?

Good times for Isabel depend on your fitness level: Elite athletes finish under 9:15, advanced athletes target 9:15-7:45, intermediate athletes aim for 7:45-5:30, and beginners should focus on proper form over 5:30.

What is considered a good Isabel time?

A good Isabel time for most CrossFit athletes is between 7:45-5:30 (intermediate level). Elite times are under 9:15, but focus on consistent movement and proper form rather than just speed.

How fast should I do Isabel?

Your Isabel pace should match your fitness level. Beginners should aim to finish around 5:30 with good form, while advanced athletes can target 9:15-7:45. Always prioritize proper movement over speed.

How do I scale Isabel?

Isabel can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Isabel work?

Isabel is a full-body workout that develops multiple fitness domains.

Isabel WOD - Benchmark Times, Scaling & Strategy | CrossFit Girl | PRZilla

Training Focus

This workout develops the following fitness attributes:

Power (10/10): Isabel is a classic test of Olympic lifting power-endurance. Each snatch is an explosive, full-body effort from ground to overhead. The goal is maximal power output sustained over 30 reps.

Strength (8/10): The 135/95 lb load is moderate-heavy for snatches for many; absolute strength and technique are significant factors in the ability to cycle reps efficiently and quickly.

Speed (8/10): This WOD is a sprint. Cycling reps quickly, minimizing rest between reps (touch-and-go if proficient), and maintaining bar speed are all crucial for a fast time.

Flexibility (7/10): The snatch demands excellent full-body mobility: shoulders (overhead stability, pass-through), thoracic spine, hips (deep squat for power snatch or full squat snatch), and ankles.

Stamina (6/10): Cycling 30 reps at this weight requires significant grip, back, and shoulder stamina to maintain technique and speed under fatigue.

Endurance (5/10): A short, very intense effort. 30 snatches at 135/95 lbs performed for time creates a significant metabolic demand and pushes anaerobic threshold quickly.

Similar Workouts to Isabel

If you enjoy Isabel, you might also like these similar CrossFit WODs:

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Double Grace (87% similar) - For Time 60 Clean-and-Jerks (135/95 lb)...

Open 12.2 (87% similar) - AMRAP in 10 minutes 30 Snatches (75/45 lb) 30 Snatches (135/75 lb) 30 Snatches (165/100 lb) Max Snat...

Regionals 16.7 (86% similar) - For Time: 3 Legless Rope Climbs 27 Thrusters (95/65 lb) Time Cap: 6 minutes...

Grace (86% similar) - For Time 30 Clean-and-Jerks (135/95 lb)...

Quarterfinals 22.5 (86% similar) - For Time 30 calorie Row 20 Burpee Box Jump Overs (24/20 in) 10 Snatches (185/135 lb) Time Cap: 7 mi...

Quarterfinals 21.5 (86% similar) - 9-6-3 Reps for Time Snatches (185/135 lb) Burpee Box Jump Overs (30 in) Time Cap: 7 minutes...

These WODs similar to Isabel share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	5/10	A short, very intense effort. 30 snatches at 135/95 lbs performed for time creates a significant metabolic demand and pushes anaerobic threshold quickly.
Stamina	6/10	Cycling 30 reps at this weight requires significant grip, back, and shoulder stamina to maintain technique and speed under fatigue.
Strength	8/10	The 135/95 lb load is moderate-heavy for snatches for many; absolute strength and technique are significant factors in the ability to cycle reps efficiently and quickly.
Flexibility	7/10	The snatch demands excellent full-body mobility: shoulders (overhead stability, pass-through), thoracic spine, hips (deep squat for power snatch or full squat snatch), and ankles.
Power	10/10	Isabel is a classic test of Olympic lifting power-endurance. Each snatch is an explosive, full-body effort from ground to overhead. The goal is maximal power output sustained over 30 reps.
Speed	8/10	This WOD is a sprint. Cycling reps quickly, minimizing rest between reps (touch-and-go if proficient), and maintaining bar speed are all crucial for a fast time.

Attribute

Score

Explanation

Endurance

5/10

A short, very intense effort. 30 snatches at 135/95 lbs performed for time creates a significant metabolic demand and pushes anaerobic threshold quickly.

Stamina

6/10

Cycling 30 reps at this weight requires significant grip, back, and shoulder stamina to maintain technique and speed under fatigue.

Strength

8/10

The 135/95 lb load is moderate-heavy for snatches for many; absolute strength and technique are significant factors in the ability to cycle reps efficiently and quickly.

Flexibility

7/10

The snatch demands excellent full-body mobility: shoulders (overhead stability, pass-through), thoracic spine, hips (deep squat for power snatch or full squat snatch), and ankles.

Power

10/10

Isabel is a classic test of Olympic lifting power-endurance. Each snatch is an explosive, full-body effort from ground to overhead. The goal is maximal power output sustained over 30 reps.

Speed

8/10

This WOD is a sprint. Cycling reps quickly, minimizing rest between reps (touch-and-go if proficient), and maintaining bar speed are all crucial for a fast time.

For Time 30 Snatches (135/95 lb)

461 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

2:52Elite

6:15Target

9:15Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Hard

Benchmark Times for Isabel

Training Focus

Modality Profile

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Training Profile

Isabel

Training Profile

Performance Levels

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