Scaling Cross Fit

Question 1

What are the 2 main purposes of “Scaling?”

Answer 1

1) it develops competency
of movements used in CrossFit

2) it appropriately exposes the athlete to gradual
increases in intensity and volume.

Question 2

What is CrossFit’s charter for creating the most optimal balance of safety, efficacy, and efficiency?

Answer 2

mechanics consistency

then—and only then—intensity.

Question 3

What is meant by “Preserve the Stimulus” when considering scaling?

Answer 3

The stimulus of the workout refers to the effects of the specific combination of movements, time and load.

Aspects of this combination can be adjusted for each individual so that the workout produces relatively similar effects on each athlete—regardless of physical abilities.

Question 4

What 2 factors need to be scaled for every beginner? And how are they scaled?

Answer 4

Intensity
Volume

reducing intensity and/or volume by half for at
least two weeks. Depending on how the athlete progresses, volume and intensity can be gradually increased in the following weeks, months, and years.

Question 5

What are the 3 ways Intensity can be modified?

Answer 5

1) load; 2) speed; and/or 3) volume.

Question 6

How would an instructor scale “load?”

Answer 6

Often, loads for newer athletes will be less than 50 percent
of the prescribed load, especially if an athlete is new to lifting weights. Coaches
should err on the side of scaling too much rather than not enough, particularly for
newer athletes.

Question 7

How would an instructor scale “speed?”

Answer 7

Speed tends to be more self-modulated due to the athlete’s fitness level, although
a coach can modulate speed based on the mechanics demonstrated. A coach
might have to slow an athlete down to achieve the correct mechanics. Similarly,
coaches might have to encourage an athlete who is moving well to move faster.

Question 8

How would an instructor scale “volume?”

Answer 8

the total amount of work accomplished by the athlete. Depending on
the workout, volume can be lowered by reducing: 1) time; 2) reps/rounds; and/or 3) distance.

Question 9

Why does Cross Fit suggest modifying over substituting?

Answer 9

Because avoiding a movement prevents an
individual from developing proficiency in it. An athlete or trainer should first try reducing the load before substituting the movement.

Question 10

When should substitution of a movement be considered?

Answer 10

when a physical limitation

or injury is present, or when the load cannot be reduced.

Question 11

What are the 4 things to consider when substituting a movement?

Answer 11

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 of the hips,
   knees, and ankles).
4. The plane of movement

Question 12

Name some options when scaling “5 Pull ups.”

Answer 12

5 pull ups
3 banded pull ups
5 jumping pull ups
5 ring rows

Question 13

Name some options when scaling “10 push ups.”

Answer 13

10 push ups
6 push ups
10 push ups against the wall
10 push ups from knees

Question 14

Name some options when scaling “15 air squats.”

Answer 14

15 air squats
9 air squats
15 air squats to a target

Question 15

Name some options when scaling “Muscle ups.”

Answer 15

• muscle ups
• banded muscle up transitions
• Ring rows and bench dips
• Banded strict pull ups and banded strict dips.