“Isabel”
FOR TIME
30 Barbell Snatches
General Warm Up
3-5min of Cardio to get nice and warm, followed by…
3 ROUNDS
5 Slooooow PVC Deadlifts
10 Lunges
Specific Warm Up
This is a tough one to navigate! If you are going to use a barbell for this, start with the full Barbell Snatch Warm Up. If you are not going to, let’s do 3 sets of 6 Alternating Dumbbell Snatches, adjusting the weight up gradually with each set. Read the notes on this one because it’s tricky!
Workout of the Day
“Isabel”
FOR TIME
Workout Notes/Modifications
We’ve got our first named workout in a while here! This workout is known to be a benchmark workout in the CrossFit world, meaning it is a test and should be executed in an all-out effort. That being said, many people are not competent enough with a barbell snatch to get a good workout out of this one if they do it as written. But as always, I gotchu! Let’s first begin with those who are going to attempt something that DOES look like “Isabel.”
For those using a barbell, Isabel is really meant to be done with Power Snatches. You CAN do it with Squat Snatches, but first of all, OOF, and secondly, when it is done with Squat Snatches it is usually notated as such. So for today, go with the Power Snatch. This workout is meant to be done with anywhere from 95lbs to 135lbs, but that’s only if you really want to test your strength. I think what’s more important is to keep this sprinty! It should be between 3-5minutes of constantly moving the bar. If you do it like Emily Abbot in the video link above, you probably went too light. But it should NOT be a slog that takes 10min. This is the trickiest part! Above all else: do NOT. sacrifice. your. FORM!
For those who are like, “wait wait wait wait… what?” Let’s use dumbbell snatches and embody the spirit of what this workout should be. A quick, high-intensity, sprint! Here are two options that can get you the results we are looking for. Choose which sounds best to you!
Option A:
FOR TIME
60 Alternating Dumbbell Snatches
Option B:
TABATA: Alternating Dumbbell Snatches
*A Tabata is 8 Rounds of :20 seconds of work (max dumbbell snatches) and :10 of rest. This will take a total of 4 minutes.
Optional Accessory Work
Because our main workout is a very short sprint (roughly ~3-5min,) today is the perfect day to get in 20min of long slow cardio. Pick a movement(s)/machine(s) and try to take your heart rate up to a MODERATE place and keep it there for 10-20min!
Cool Down
1-2min of Saddle Pose
1-2min of Slow Inchworms (No Push Up)
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