Crossfit Level 1 - Scaling Crossfing (Methodology) Flashcards
What are the 2 purposes the introductory period serves in Crossfit?
1) It develops competency of movement used in Crossfit
2) It appropriately exposes the athlete to gradual increases in intensity and volume
What is Crossfit’s charter for creating the most opitmal balance of saftey efficacy, and efficiency?
Mechanics, consistencey, and then–and only then–intensity
What should be prioritized over intensity with the initial exposure to Crossfit?
movement mechanics should be prioritized over intensity
What is the MAIN PRINICIPLE to follow when scaling workouts?
“preserves stimulus”
What does STIMULUS refer to?
Refers to the effects of the specific combination of movements, time domain, and load.
What 2 factors need to be scaled for every beginner?
1) intensity
2) volume
A prudent method for beginners is reducing intensity and/or volume by what for 2 weeks?
By half.
What does INTENSITY refer to?
refers to the amount of power the athlete generates
Intensity can be modified in what 3 ways?
1) load
2) speed
3) volume
What variable of intensity should be scaled first?
LOAD (scaling load is an easy way to preserve the stimulus relative to athelte’s capacity)
What is volume?
Volume is the amound of work accomplished by the athelete.
What 3 ways can volume be lowered?
By reducing:
1) time
2) Reps/rounds
3) Distance
Why does Crossfit suggest modfiying movement last?
Because avoiding a movement prevents the individual from developing proficiency in it.
When considering movement substitutions, what 4 things should be considered?
1) whether the movement is primarily driven by the lower body or upper body
2) the movement function (e.g. push versus pull)
3) the range of motion used by the movement (specifically the hips, knees, and ankles)
4) the plane of movement
