"To move all significant health markers in the right direction, do more work faster, trainers say. The only way to know intensity is to experience it. It is not a mythical creature born of grunting loudest, sweating most or cheering excitedly. It is also not a matter of opinion. It’s physics. Scientifically speaking, intensity is defined as power: force multiplied by distance, then divided by time. Simply put: Intensity is doing more work faster." (CrossFit Journal, 2016).
Watch What Is CrossFit?” Part 6: IntensityMake 3 attempts at each of the following:
Max set of toes-to-bars
Max set of ring dips
Broad jump for distance
Then,
Row 2,000 meters for time
Rest as needed between exercises.
Post reps, distance, and time for each to comments.
Compare to 210130.
Scaling:
This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dip that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.
Beginner Option:
Make 3 attempts at each of the following:
Max set of hanging knee raises
Max set of push-ups
Broad jump for distance
Then,
Row 1,000 meters for time