JH CrossFit Scaling Tips

Goals for Scaling:

  1. Preserve Original Stimulus: Consult your coach about the intended energy system (sprint, run, jog) to ensure the workout feels as intended.

  2. Maintain Time Domain: Stick to the workout's time cap. Longer workouts aren't always better for calorie burn.

  3. Maintain Movement Pattern: Scale to keep movement patterns as close to the original programming as possible.

  4. Decrease Reps: Adjust the total number of repetitions to maintain form and safety.

  5. Decrease Load: Scale weights according to the workout's goal. Use percentages of your max: 40% for light, 60% for moderate, and 80% for heavy.

Questions to Ask Before Scaling:

  1. Can I do the RX weight and reps?

  2. Do I have the skill for RX movements?

  3. Can I finish within the RX time domain?

If you answer "NO" to any of these, scale to maintain the desired stimulus.

Important Consideration:

Question 3: For example, in "Diane" (21-15-9 Deadlifts at 225/155lbs and Handstand Push-Ups), completing it in 20 minutes misses the intended stimulus, affecting cardiovascular endurance, stamina, and speed.

Scaling Example:

Scaling "Diane" could look like:

  • 15-12-9 with RX movements

  • 21-15-9 of Deadlifts and Push Presses at 115/80lbs

  • 21-15-9 Deadlifts at 185/125lbs with handstand push-ups

Choose based on your ability to preserve the stimulus and movement patterns.

Recommendations:

The suggestions aim to get you close to the original stimulus and movement patterns. Choose based on your equipment and skill level.

Scaling & Movement Substitutions:

Handstand Walk:

  • HS Plate walks

  • HS Shoulder Taps

  • Wall Walk

  • Alligator slides

  • Bear Crawl

  • Handstand holds

  • DB Overhead Walk (2 DBs)

Rope Climb (1 to 15’):

  • 3-4 Toes-to-Bar + 3-4 Strict Pull-Ups

  • 3 Lying down Rope climbs

  • 4-5 Strict Knees-to-Elbows + 4-5 ring rows

Legless Rope Climb (1 to 15’):

  • 6 Strict Pull-Ups

Toes to Bar:

  • Hanging Knee Tuck

  • Toes to rig

  • V-Ups

  • Alternating V-Ups

  • Abmat Sit-Ups

  • Weighted Abmat Sit-Ups (light/moderate weight)

Double Unders:

  • 2:1 Single Unders

  • 2:1 Jogging Single Unders

  • 1:1 Crossover Singles

Ring Muscle-Up:

  • Bar Muscle-Up

  • Jumping Bar Muscle-Up

  • Jumping Ring Muscle-Up

  • Burpee Pull-Up

  • 2-3 Push-Ups + 2-3 Ring Rows

HSPU:

  • Negative HSPU (kick up with 3-5 sec descent)

  • HSPU on box

  • Pike Push-Up

Push-Up:

  • Push-Up to Ab Mat

  • Knee Push-Up

  • 3-5 sec Push-Up Negative

Pull-Up:

  • Banded Pull-Ups

  • Jumping Pull-Ups

  • 3-5 sec Pull-Up Negative

  • Ring Rows

  • Body Rows

Row (500m):

  • Run 400m

  • Ski 500m

  • Assault Bike 1250m