ISABEL
30 snatches for time
(135/95 lb, 61/43 kg for women)
Introduction:
CrossFit’s benchmark workouts, affectionately known as “The Girls,” are designed to test various aspects of your fitness and provide a standardized way to measure progress. Among these, the “Isabel” workout stands out as a pure test of power and technique, focusing on the Olympic lift: the snatch.
The Workout
The “Isabel” workout consists of:
- 30 snatches for time (135 lbs for men, 95 lbs for women)
Equipment
To complete the “Isabel” workout, you’ll need the following equipment:
- Barbell
- Weight Plates (135 lbs for men, 95 lbs for women, or scaled as needed)
- Collars to secure the weight plates on the barbell
- Chalk (optional, for grip)
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Preparation
Proper preparation is essential for executing the “Isabel” workout effectively and safely. Follow this step-by-step guide to warm up adequately:
General Warm-Up (10-15 minutes)
Start with a general warm-up to increase your heart rate and get your muscles ready for the workout:
- Light Cardio (5 minutes): Engage in activities like rowing, jogging, or jumping rope to elevate your heart rate and get your blood flowing.
- Dynamic Stretches (5-10 minutes): Perform movements such as leg swings, arm circles, and torso twists to enhance mobility and range of motion. Focus on areas that will be heavily utilized during the workout, such as the shoulders, hips, and legs.
- Foam Rolling (optional, 5 minutes): Spend a few minutes rolling out major muscle groups, particularly the shoulders, back, and legs, to reduce muscle tension and improve flexibility.
Specific Warm-Up (10-15 minutes)
After the general warm-up, move on to specific exercises that prepare the muscles and movements involved in the snatch:
Mobility Drills
- Ankle and Hip Mobility: Spend 2-3 minutes on exercises such as deep squats and ankle stretches to achieve the proper squat depth and maintain balance during the snatch.
- Shoulder Mobility: Perform Shoulder Dislocates with a resistance band or PVC pipe for 2-3 minutes to increase shoulder mobility and prepare your shoulders for the overhead position.
Skill Drills
- Overhead Squats: Perform 3 sets of 5 Overhead Squats with an empty barbell to work on stability and positioning. Focus on maintaining an upright torso and active shoulders.
- Snatch Balances: Follow with 3 sets of 3 Snatch Balances to practice receiving the bar in a full squat. This drill helps improve your speed and confidence in catching the barbell.
Technique Work
- Snatch Pulls: Do 2-3 sets of Snatch Pulls with a light weight to reinforce proper bar path and explosive power. This drill emphasizes the pull phase of the snatch.
- Hang Power Snatches: Finish with 2-3 sets of Hang Power Snatches, gradually increasing the weight to your working load. This drill allows you to focus on the transition from the pull to the catch phase.
Final Warm-Up Set
Before starting the workout, complete a couple of rehearsal sets to ensure you’re ready:
- Snatch Rehearsal: Do 1-2 sets of 2-3 Snatches with your working weight or slightly lighter to ensure your technique is solid and you’re prepared for the workout.
Conclusion:
The “Isabel” workout is a straightforward yet demanding benchmark in CrossFit, focusing solely on the snatch. This workout is a fantastic opportunity to hone your technique and demonstrate your power and speed. By following a thorough warm-up routine and preparing your body effectively, you can tackle “Isabel” with confidence and precision. Remember to scale the weight as needed, prioritize form and safety, and most importantly, enjoy the process of pushing your limits and celebrating your progress. Happy training!
