Thirty reps. One lift. Isabel is the shortest benchmark WOD by rep count — and one of the least forgiving. There’s nowhere to hide bad technique when every rep is a snatch under load, squat or power.
Suggested time cap: 6 minutes · Competitive target: sub-2 minutes at Rx. Your score is the time it takes to complete all 30 reps.
Isabel isn’t a conditioning test in the way most benchmarks are — thirty reps is over quickly for most athletes. What makes it hard is that it’s a barbell technique test run at competition speed. A snatch performed under fresh, careful conditions in a strength session looks nothing like a snatch performed on rep 22 of a for-time set.
The athletes who post fast Isabel times aren’t necessarily the strongest lifters in the gym. They’re the ones whose technique doesn’t break down under fatigue and time pressure — because a missed rep, a no-rep, or a bar dropped from an unstable catch costs far more time than moving 5 lb lighter would.
Isabel scales through movement selection as much as weight. Choose the row below that matches a lift you’ve actually trained, not the heaviest snatch you can technically complete once.
| Level | Load | Goal |
|---|---|---|
| Rx | 135 lb (M) / 95 lb (W) | Sub-2 min, touch-and-go where possible |
| Scaled | 95 lb (M) / 65 lb (W) | Consistent singles, sub-4 min |
| Beginner | Hang power snatch, 45–65 lb | Technique focus, no time pressure |
Isabel can be performed as a squat snatch or a power snatch — both are valid Rx variations, and the choice comes down to whichever lets you move the bar fastest and most consistently. Many experienced athletes power snatch Isabel by choice, not because they can’t squat snatch. If you haven’t trained the squat snatch at all, power snatch or hang power snatch instead of dropping load on a catch position you’re not ready for.
Isabel rewards patience more than speed. Touch-and-go reps look fast, but a single missed or no-repped attempt from rushing the setup costs more time than three or four deliberate singles.
Pick a weight you could hit for 5–8 reps unbroken if you tested it fresh — then plan on singles or small clusters of 2–3 once fatigue sets in past rep 15.
The goal isn’t an unbroken set. It’s thirty clean lifts with no missed attempts.
Squat or power snatch — pick whichever is faster and more reliable for you under fatigue. Neither is a scale of the other.
Isabel is a barbell technique test by design, but the stimulus survives a handful of straightforward substitutions.
| Equipment | Substitution | Ratio |
|---|---|---|
| No barbell | Dumbbell snatch (alternating arms) | 1:1 reps |
| No bumper plates / platform | Empty barbell or lighter fixed-weight bar | Same rep count |
| Limited overhead mobility | Hang power snatch | 1:1 reps |
FITL scales this automatically based on the equipment and experience level in your profile.
Sub-2 minutes at Rx is considered elite. Most experienced CrossFit athletes finish Rx Isabel in the 2–4 minute range. Scaled athletes should aim for consistent singles under 4–6 minutes rather than chasing an unbroken set.
Choose a weight you could snatch for 5–8 unbroken reps if tested fresh, not your 1-rep max. Squat snatch or power snatch are both valid ways to do Isabel at any weight — pick whichever is more efficient for you. If you haven’t trained either version of the snatch, start with a hang power snatch.
Yes. Substitute a dumbbell snatch at a 1:1 rep ratio, alternating arms each rep.
Only with a scaled movement. Isabel assumes an established snatch — beginners should build technique with a coach before attempting this WOD, even at reduced load, or scale to a dumbbell/kettlebell snatch instead.
Get Isabel — and every benchmark WOD — automatically scaled to your equipment and experience level.