Benchmark Girl: Isabel
For time: 30 snatchesStart Isabel with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 135 lb (61 kg) barbell
Women: 95 lb (43 kg) barbell
Scaled
Men: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.
Women: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.
Movements
- Snatch
Movement standards
Bar travels from floor to overhead in one motion; full lockout with feet together.
Equipment
- Barbell
- Plates
Coaching notes by goal
Bulking: Explosive Triple Extension
Before: 5 sets × 2 Power Snatch building to 75% 1RM.
Pacing: Fast singles, aggressive hips.
After: 3 sets × 8 Snatch-Grip RDLs.
Nutrition: Surplus (+350 kcal).
Maintaining: Barbell Sprint
Before: Snatch technique ladder with PVC then empty bar.
Pacing: One rep every 8-10 seconds, steady.
After: Overhead and thoracic mobility.
Nutrition: Maintenance calories.
Cutting: Technical Power
Before: 5 min row + overhead mobility.
Pacing: Full reset between reps; prioritize position.
After: 12 min Zone 2.
Nutrition: Deficit (-350 kcal).
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/isabel; CrossFit Journal, 2004 ("The New Girls")