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Published on: June 20, 2025
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Standardized vs. Relative Intensity in CrossFit.
Alejandro Oliver-López1, Adrián García-Valverde2, Rafael Sabido1
1Sport Research Center, Miguel Hernandez University of Elche, Elche, Spain.
International Journal of Sports Medicine
|December 18, 2023
Summary
Individualizing strength training intensity in CrossFit equalizes performance and perceived effort between higher and lower strength groups. This approach ensures similar physiological demand and jump ability, optimizing training for all participants.
Area of Science:
- Sports Science
- Exercise Physiology
- Strength and Conditioning
Background:
- CrossFit is a standardized training program designed to enhance physical performance.
- Individual strength levels can significantly influence training responses within standardized programs.
- Optimizing CrossFit for diverse strength levels requires understanding acute responses to individualized intensity.
Purpose of the Study:
- To compare acute responses in performance (total repetitions), jump ability, physiological demand, and perceived exertion in CrossFit.
- To investigate these responses considering participants' strength levels with individualized intensity.
- To determine the effectiveness of individualizing strength exercise intensity in CrossFit.
Main Methods:
- Thirty-five participants completed two 'As Many Repetitions As Possible' (AMRAP) CrossFit circuits: one standardized and one with individualized strength exercise intensity.
- Participants were categorized into higher- and lower-strength groups based on their one-repetition maximum (1RM) to bodyweight ratio in the push press.
- Measurements included total repetitions, jump ability, heart rate, blood lactate, and rate of perceived exertion.
Main Results:
- A strong relationship exists between strength level and total repetitions in both standardized and individualized AMRAPs.
- Individualizing strength exercise intensity eliminated differences in total repetitions and perceived exertion between strength groups.
- Physiological demand and jump ability remained consistent across strength groups when intensity was individualized.
Conclusions:
- Individualizing strength exercise intensity in CrossFit training is effective in maintaining physiological demand and jump ability.
- This individualized approach equalizes performance and perceived effort between higher and lower strength participants.
- Prescribing strength exercises based on a percentage of 1RM is recommended for optimizing CrossFit training for all levels.
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