On the Minute x 12 (3 Rounds):
Minute 1 – 3 Power Snatches
Minute 2 – 2 Hang Squat Snatches
Minute 3 – 1 Squat Snatch
Minute 4 – Rest
From the 12:00 – 15:00
On the Minute x 3 – 1 Squat Snatch
Build to a heavy single for the day
30 Power Snatches (135/95)
Before we complete the classic CrossFit benchmark workout “Isabel”, athletes will build to a heavy single power snatch, prioritizing movement quality over load. The heavy single is relative for the day. When form starts to break down, that is a great place to stop. In order to hit the correct stimulus, we want athletes choosing a weight on “Isabel” that they could complete at least 10 repetitions unbroken when fresh.
One option to help pace this out appropriately is to think of this as a three part workout: the first ten, second ten, and final ten repetitions. If athletes come out too aggressively on the first ten repetitions, the final twenty repetitions are more likely to be spent in panic mode with sacrificed mechanics. With each “round”, athletes can look to find a higher gear. The first ten repetitions are all about moving well and breathing, whether these are single repetitions or small sets. If these are approached well, athletes will be able to find a slightly quicker pace for the second ten repetitions and finish strong with the quickest ten repetitions of the day. With this being a benchmark workout, athletes may have previous scores that they can reference.