CrossFit Republic – CrossFit

Volume vs. Intensity in Your Training

More isn’t always better. Smarter is.

In CrossFit, intensity is the engine that drives results. Not volume. You don’t need more workouts — you need to push harder within the one you’re already doing.

📌 Here are a few truths to keep in mind:

1. Intensity > Volume: One focused, high-intensity class will do more for your fitness than doubling your time at a lower effort. That’s why we say, be impressed by intensity, not volume.

2. One workout a day is enough: Unless you’re an advanced competitor with perfect mechanics and years of consistency, more training isn’t the answer. A single daily CrossFit class is enough for lifetime fitness.

3. Extra volume without proper mechanics = more bad reps: Doing more work while moving poorly just builds bad habits. Nail the basics first.

4. More work means more recovery: If you’re increasing volume, your sleep, nutrition, mobility, and recovery need to scale with it — or you’ll backslide.

5. Competition prep ≠ general fitness: Weekend competitions and Games-level athletes may need to train multiple times per day. But that doesn’t mean you should. Train for the life you want, not someone else’s highlight reel.

6. The key is intensity and variance: Those two are your fitness force multipliers. If your results plateau, look at your effort before looking at your volume.

And finally: You don’t need harder workouts. You need to go harder in your workouts.

Daily Strength and Conditioning Team W.O.D. Part 1 – 20 Minutes (AMRAP – Rounds and Reps)

Teams of 2 (0:00 – 20:00)

As Many Rounds and Reps as Possible in 20 Minutes of…

3 60’ Shuttle Runs (Down and Back = 1) (Cones 30’ Apart)

6 Box Overs (24/20)

9 Thrusters (115/85)

Athletes will complete a full round before switching with their partners.

RX+: 135/95

Intermediate: 95/65

Scaled: 75/55

Beginner: 45/35

Substitute the run with 5/3 Calorie Bike

Intermediate Version

3 60’ Shuttle Runs

6 Box Overs (24/20)

9 Thrusters (95/65)

Scaled Version

3 60’ Shuttle Runs

6 Box Overs (20/16)

9 Thrusters (75/55)

Beginner Version

3 60’ Shuttle Runs

6 Plate Overs (2x45s Stacked/1×45)

9 Thrusters (45/35)

Intended Stimulus

– 1:30 – 2:00 Minute Rounds

– Shuttle Runs in :20 – :30

– Box Overs in :15 – 30

– Thrusters in :30 – :45

– Fast rounds but low rep amounts to keep the workout moving

– Goal: 8 – 12 Rounds Total

Daily Strength and Conditioning Team W.O.D. Part 2 – 5 Minutes (2 Rounds for weight)

20:00 – 25:00

Build to a heavy 3 rep thrusters (from the floor)

First rep can be a squat clean thruster.

Log heaviest weights accomplished by each team member.