Tempaus kahvakuulalla / käsipainolla
3x8-15 / käsi

Landmine press 3x8-15 / käsi

Etukyykky 3x15 (noin 35-40%)

Suorinjaloin mave yhdellä jalalla 3x15 / jalka

Sivutaivutus 3x20 / puoli

Chinese dumbell row 3x20 / käsi

LIIKKEIDEN JÄRJESTYKSELLÄ EI VÄLIÄ!!

4 rnds, 20s. each, 10s. rest b/w
negative handstand
high bar pull down with a band
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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30 snatch for time
61/43

Good Times for “Isabel” (source)
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes

Tips and Strategy

For “Isabel,” choose a load that you can move quickly and smoothly. This workout has been tested in many different ways: singles (one rep at a time), unbroken, big sets, small sets. The way you tackle this workout is based on your time goal. If this is your first time attacking “Isabel,” perform a handful of sets. Try 30 singles or a cascading/descending rep scheme like 8+7+6+5+4.

If you’ve done this WOD many times and want to see if you can get it done in under 3-4 minutes, try 20 unbroken reps + 10 fast singles.

Intended Stimulus

The load for “Isabel” should feel moderate. It should not feel maximal. Everything, especially your lungs, should be burning during this intense, sprint-style workout. This is not the time to test your ability to lift something really heavy–save that for a heavy day. Choose a load you can move quickly. This WOD is one of the most deceptive workouts of all: On the Whiteboard, “Isabel” looks as easy as pie. She is not.

Scaling
“Isabel” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

B. New years-Medball partner wod
30 min amrap:
200 du's (partner holds mb)
80 mb gtoh
60 mb goblet squats
40 mb thrusters
20 mb box step overs

Rest 2 mins
then
5 min amrap with partner
Burpee-wall balls

EMOM 10
O: 40s. DU's
E: UB 7-12 butter fly/kipping pu

5x 5 minutes
500m row
10 OHS 52/35
3 rope climb
rest remaining of 5 min

Max reps Burpees in 3min.

9min AMRAP of:

16 KB Swings 24/16kg
12 Box Jumps
8 Toes-to-bar

Clean pull + Squat Clean under knee + Split jerk

8 x (1+1+1) x 130-150% SP

SO 3:00

3 rounds
10/8 cal bike or row
10 passthroughs
5 inchworms

Then barbell warm up

Clean and jerk
E2MOM x 5
5-5-3-3-2
Then work up to a 1RM

Clean pull + Power Clean Under knee + Squat Clean above knee

2 x (1+1+1) x 65% sc
2 x (1+1+1) x 70%
4 x (1+1+1) x 75%

SO 3:00