What is Intensity? CrossFit's definition: Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion. So what's that mean to us? Pat Sherwood (CrossFit Competitor and now CrossFit Games announcer) states that "Intensity and average power are the variables most commonly associated with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster." Just because you may be able to do a WOD Rx doesn't necessarily mean you should. If you find yourself doing the cha-cha in front of the bar between every rep then we are missing the point. If you spend 5 minutes of a 10 min WOD trying to get 40 doubleunders then we have lost that intensity. That's wasted time and losing intensity. It may be heavy, you may be out of breath, but if you have to stop moving to take a break every few seconds, then we have lost intensity.
Below you will see an Rx+, Rx, Scale 1 and Scale 2.
-Rx+ is for the athletes who already have the capability to complete all the movements to standard without coaching. You need to ask your coach if you are unsure if this is for you or not. And if you have to ask then we may already know the answer. These categories have not been designed to segregate you or put others on pedestals. Its to give you the options to improve that Intensity that we strive for, to get the results we all want.
Metcon
15 Min AMRAP
21 Box Jumps 24/20 (Scale 2 Box Step Ups)
15 OHS 95/65 (Rx+ 115/95, Scale 1 75/45, Scale 2 45/35)
9 Chest to bar (Rx+ MU, Scale 1 Jumping C2B, Scale 2 Jumping Pull Ups)
Cool Down
4 Sets NOT for time
5-10 behind the neck press
5-10 strict press
5-10 front shoulder raises
5-10 strict hang high pulls
**Athlete will pick his/her own weight and how many reps between 5-10
***the only rule is that once you pick the bar up you can't put it down until the set is complete.
Below you will see an Rx+, Rx, Scale 1 and Scale 2.
-Rx+ is for the athletes who already have the capability to complete all the movements to standard without coaching. You need to ask your coach if you are unsure if this is for you or not. And if you have to ask then we may already know the answer. These categories have not been designed to segregate you or put others on pedestals. Its to give you the options to improve that Intensity that we strive for, to get the results we all want.
Metcon
15 Min AMRAP
21 Box Jumps 24/20 (Scale 2 Box Step Ups)
15 OHS 95/65 (Rx+ 115/95, Scale 1 75/45, Scale 2 45/35)
9 Chest to bar (Rx+ MU, Scale 1 Jumping C2B, Scale 2 Jumping Pull Ups)
Cool Down
4 Sets NOT for time
5-10 behind the neck press
5-10 strict press
5-10 front shoulder raises
5-10 strict hang high pulls
**Athlete will pick his/her own weight and how many reps between 5-10
***the only rule is that once you pick the bar up you can't put it down until the set is complete.
