Scaling CrossFit Workouts PDF October 2015

SCALING CROSSFIT WORKOUTS BY JEREMY GORDON, CF-L4 Jeremy Gordon shares scaling strategies to help coaches ensure their athletes are getting exactly what they need f...

SCALING CROSSFIT WORKOUTS BY JEREMY GORDON, CF-L4 Jeremy Gordon shares scaling strategies to help coaches ensure their athletes are getting exactly what they need from each session. Mike Warkentin/CrossFit Journal CROSSFIT JOURNAL | OCTOBER 2015 1 Andreane Fraser Rob Wilson Great coaches program workouts to target a specific adaptation, and proper scaling ensures all athletes Linda is one of the few benchmark workouts with a form of scaling built in: Athletes use their receive the same stimulus despite individual variations in mobility, experience, skill and so on. body weight to determine the loads for deadlifts, bench presses and cleans. Consider this workout: finishes the set of 21 deadlifts in 35 seconds, she is likely lifting “Ahead of efficacy is safety.” —Greg Glassman, CrossFit Inc. Preserving Stimuli 21-15-9 reps of: too light. We’ll expand on this concept later in the article. Founder and CEO Deadlifts 355/235 lb. A programmer may have many intended stimuli at the macro and Let’s look at another example: Rowing for calories Safely scaling workouts for a wide range of athletes without micro level. To simplify for everyday affiliate application (training for 21-15-9 reps of: sacrificing attention to non-scaled athletes—it’s an essential general health and fitness), we’ll narrow it to three primary stimuli. While the shorter-duration row may push athletes into the glyco- Handstand push-ups CrossFit coaching skill. Effective scaling at an affiliate demands lytic pathway, emphasis will likely shift to the ATP/CP and aerobic Rowing for calories an understanding of CrossFit programming theory, awareness of pathways as the heavy deadlifts significantly slow the output. your athletes’ capabilities and limitations, and quick application 1. Time Domain (Desired Metabolic Pathway) For this workout, we’d expect experienced athletes (defined later of many possible scaling methods. When considering how to scale this workout, strive to preserve in this article) to work fast, spending the majority of time in The duration of the workout (combined with athlete training the original intent: ATP/CP and aerobic training via heavier the glycolytic pathway. If an athlete requires 1 minute of rest It’s also important to understand why we scale CrossFit work- level) determines the primary metabolic pathways trained. In loading. Therefore, don’t scale load to the point that an athlete between every handstand push-up due to ability, then doing outs: CrossFit workouts are scaled to preserve the intended general, longer workouts demand more time in the aerobic works so quickly she remains primarily in the glycolytic pathway. the workout as prescribed will not meet the intended metabolic stimuli despite athlete limitations such as experience, injury, pathway. Shorter challenges require more time in the ATP/CP One method for accomplishing this goal is to post the load as stimulus. There is something to be said for a less-experienced illness or range of motion. and glycolytic pathways. (For a review of the primary metabolic “355/235 lb. or 80-85 percent of 1-rep max.” athlete’s accumulating 45 handstand push-ups from a training pathways, see the October 2002 CrossFit Journal article “What standpoint, but doing so defeats the intended metabolic stimulus A properly scaled workout safely maximizes relative intensity Is Fitness?”). This is, however, a nuanced consideration. For Noting the duration of effort for a task is a simple way to of this particular workout, so we assign a handstand-push-up (load, speed, range of motion) to continue developing increased example, heavy loads in volume tend to slow output, creating a assess the effectiveness of scaling for metabolic pathway. For scale that allows athletes to move quickly—at a pace that keeps work capacity despite limitations. A long-term goal of scaling is mix of aerobic and ATP/CP training and reducing time spent in an experienced affiliate-level female athlete, 21 reps at 235 them mostly in the glycolytic pathway. This doesn’t mean they’ll creating the ability to perform workouts “as prescribed.” the glycolytic pathway. lb. is approximately a 75-100-second effort. If a scaled athlete finish at the same time as an experienced athlete, but they won’t CROSSFIT JOURNAL | OCTOBER 2015 2 be doing repeated handstand-push-up 1-rep-max efforts over gymnastics and monostructural metabolic conditioning (i.e., the course of an hour. Save that for skill-development sessions. “monostructural”). To help coaches preserve the intended stimuli when scaling, let’s divide these movement modalities Once in a while, and with safety as a caveat, it is appropriate into six general movement patterns in Table 1. to allow an athlete to work through a difficult movement or challenging loading during a workout, but generally the original We preserve movement patterns based on the “compound yet intention of the workout should be matched. irreducible” property of functional movements. For example, if we want to improve our squatting position and mechanics, then Errors in scaling time domain are quickly evident. In the we must squat. Targeted mobility can improve our positions, but deadlift workout listed above, if the majority of your class spends if we never squat (even at a reduced range of motion), then we 6 minutes on the set of 21 but your scaled athletes finish in 90 can’t fully develop our squat. seconds, then you’ve likely made a scaling error. Besides causing athletes to miss the desired training stimulus, this scaling error can This extends beyond CrossFit’s nine foundational functional affect class cohesion and an athlete’s sense of belonging. Ideally, movements. If we avoid upper-body pressing motions involving we’d like to keep an entire class working together without creating shoulder extension (dips, push-ups, etc.), then we can’t fully significant outliers (i.e., someone who finishes in 3 minutes develop those movements, nor can we develop the joint stability when everyone else works for 20 minutes, or vice versa). Bench press is rarely seen in and motor control required of those movements at heavy loads CrossFit, but it’s a great choice or volume. In daily application, this means completely avoiding Scott Brayshaw On weightlifting days, time domain and metabolic pathway are if other upper-body pressing a movement or its scaled variants. If a newer athlete skips ring expressed in rep scheme and relative loading. If the programmed movements are not available. dips (to include progressions such as push-ups) every time they workout is a 20-rep-max back squat and you scale an injured are programmed, it’s unlikely that athlete will ever fully develop athlete to strict press, you still want a higher-volume lift, such safe dips. as a 10-rep max instead of a 1-rep max. Try to preserve the programmed plane of motion, too (usually A caveat: For less experienced athletes, scaling to an increased sagittal or frontal/coronal), but this is a secondary consideration. rep scheme (on weightlifting days, not in general) can reduce risk by forcing lower loads. This also provides more coaching Table 2 shows some examples of movements and corresponding opportunities. For example, when a 1-rep-max overhead squat scaled movements that preserve similar patterns (not is programmed, it’s appropriate to have a CrossFit athlete with necessarily planes of motion). one month of experience do sets of 5 reps at submaximal loading. Skill progressions go hand in hand with scaling to preserve movement patterns. Having a list of “go-to” progressions gives A helpful scaling tool for managing time domain and metabolic you immediate scaling options. The CrossFit Hampton Roads pathways is forecasting a workout-completion window based on website contains a sample pull-up progression that outlines the programmed movements, reps and loads. This window is a scaling options for workouts with pull-ups. time (for task-priority workouts) or a total round/rep count (for time-priority workouts). Armed with a completion window, the Having a list like this also expedites scaling for injured athletes. coach has a better idea of the target metabolic pathway and can At our affiliate, we begin every class by asking athletes if there are scale appropriately. See Appendix 1 (Page 7) for an example of any injuries or illnesses. With that information, the coach uses calculating a completion window. pre-built progressions to develop scaling plans for the workout. There are times, however, when preserving every movement Time domain also impacts volume; that factor is addressed in pattern in a workout is not always possible. This often occurs the Elements of Scaling section below. when working with injuries or permanent disabilities. Remember that movement patterns are one of many possible stimuli. We 2. General Movement Patterns can still provide quality training without preserving every pattern in every session. When scaling a workout, strive to preserve the programmed movement patterns. CrossFit programming theory broadly categorizes movements into three modalities: weightlifting, A plank is a combined movement that can serve as a substitute for Kendra Pratt both pressing movements and core work. CROSSFIT JOURNAL | OCTOBER 2015 3 Movement Pattern Examples Movement Pattern Examples Upper-body pressing & static holds Strict press, push press, push jerk, split jerk, push-up, bench press, dip, headstand/ handstand push-up, handstand hold, plank, etc. Pull-up (upper-body pulling) Ring row, single-arm ring row, negative pull-up, assisted pull-up, jumping pull-up Upper-body pulling & static hangs Pull-up, ring row, front lever, static hang from rings or bar, etc. Back squat (lower-body pressing) Box squat (reduced range), air squat, front squat, goblet squat Lower-body pressing Back squat, front squat, pistol, etc. Power clean (lower-body pulling) Elevated starting position, clean pull/high pull, muscle clean, single-arm dumbbell Lower-body pulling power clean Deadlift, power/muscle clean and snatch, etc. Headstand/handstand push-up Handstand hold, push-up, elevated push-up, reduced body angle, strict press, Accessory core (upper-body pressing) handstand-push-up negatives, reduced range of motion GHD movements, toes-to-bar, knees-to-elbows, hollow-body work, etc. Double-under Bar hop, single-under, low-height box jump, quick-tempo box step-up Combined patterns Strict press, push press, push jerk, split jerk, push-up, bench press, dip, headstand/ handstand push-up, handstand hold, plank, etc. Upper-body pressing & static holds Muscle-up, wall-ball shot, overhead squat, clean, snatch, kettlebell swing, etc. Toes-to-bar Sit-up, V-up, hanging knee raise, AbMat sit-up, half-range GHD sit-up Table 1: Six general movement patterns to consider when scaling. Table 2: Preserving movement patterns in scaling. 3. Complexity consistently safe, then scale complexity. The ultimate goal is as prescribed. If the workout is scaled too much, the athlete Scaled version (intermediate) for athletes to continually progress in movement complexity. could accumulate more reps than an Rx athlete, defeating 10-minute AMRAP of: A subsection of the movement-pattern stimulus is movement Trainers must guide their athletes toward this goal instead of the purpose of scaling reps. In these examples, we’ll use the 6 power snatches (scale load to provide similar stimulus as Rx) complexity. Movements that combine the neurologic and organic allowing stagnation in simplified scales. terms “intermediate” and “beginner,” which are defined in the 10 ring dips (or scaled alternative in accordance with progression) elements of the 10 general physical skills tend to be the most Experience Level and Pre-Scaled Workouts section below. 15 half-range GHD sit-ups complex (Olympic lifts, gymnastics elements), but something as simple as the double-under, scaled incorrectly, can drastically Elements of Scaling Task-Based Workout Scaled version (beginner)10-minute AMRAP of: alter the workout stimulus. It’s important to draw a distinction 5 power snatches (scale load to provide similar stimulus as Rx) Programmed version 5 ring dips (or scaled alternative in accordance with progression) between training to develop complex movements and applying Once you understand the programmed stimuli, there are many 4 rounds for time of: 10 AbMat sit-ups (or similar movement pattern) already-developed complex movements in a workout. Many ways to scale individual movements and workout structures to Run 400 m affiliates wisely incorporate programmed skill work before or maximize athletes’ training despite limitations. 50 air squats after workouts to develop complexity while ensuring quality Reducing time protocol to control reps—To keep athletes movement without the pressure of the clock. During timed 1. Volume (Total Reps) Scaled version (intermediate) working together as much as possible, it’s advisable to workouts (i.e., not skill development), scale complexity to primarily scale reps and limit time reductions. However, 4 rounds for time of: preserve the desired metabolic response. “Be impressed by intensity, not volume.” —Greg Glassman certain junctions of experience and workout duration (i.e., Run 400 m inexperience and a long workout) require reducing the time 35 air squats Gymnastics skills are generally the most common elements Scaling volume is primarily a factor of athlete experience (how domain. considered when scaling complexity. But there’s complexity long they’ve trained) and how recently they’ve trained. Scaled version (beginner) Programmed workout within the nine foundational functional movements, too. Controlling volume addresses the risk of rhabdomyolysis in 4 rounds for time of: 25-minute AMRAP of: CrossFit Mobility Trainer Course leader Kelly Starrett provides less-experienced athletes or those returning after a layoff. Run 200 m 7 push-ups great resources for understanding complexity in functional Increased volume of eccentric movement (combined with other 20 air squats 12 deadlifts movements and for developing a scaling plan in “Becoming a factors such as experience level, age, etc.) correlates to risk of 15 box jumps Supple Leopard.” An application of Starrett’s three movement rhabdomyolysis. As a coach, remember this potent but simple categories (Chapter 5) is scaling the push jerk to the push press saying: “The poison is in the dose.” Time-Based Workout (With Movement Scales) Scaled version (intermediate): for an athlete unable to receive the push jerk in the re-dip due to Programmed version 15-25-minute AMRAP in which load, reps and complexity are shoulder-mobility limitations. This also applies to receiving the Methods of scaling volume include: 10-minute AMRAP of: scaled to keep round pacing similar to that of Rx athletes. snatch in the squat position versus the power position. 10 power snatches (115/75 lb.) R  educing rep scheme—When scaling reps in a time- 15 ring dips Scaled version (beginner): If an athlete can consistently accomplish a complex move- priority workout, it’s important to scale loading and movement 20 GHD sit-ups 10-12-minute AMRAP in which load, reps and complexity are ment with all points of performance, then, in general, scale complexity so the athlete progresses through the movements scaled to keep round pacing similar to that of Rx athletes. load instead of complexity. If, however, the movement is not at a pace similar to that of average athletes doing the workout CROSSFIT JOURNAL | OCTOBER 2015 4 Regardless of how an athlete is scaled (load, movement pattern During warm-up, identify the athlete’s daily safe ROM Full ROM for the movement: the point where the athlete consis- Power = F x D or complexity), remember to consider the total rep volume. Do not increase volume just because you, as a coach, perceive the tently loses points of performance despite coaching cues movements or load are simpler than what was programmed. For T (verbal, tactile and visual). example, if ring dips are scaled to box dips for an inexperienced Scale ROM to keep the athlete within their safe ROM athlete, don’t increase volume to compensate for the reduced Athlete range of motion contributes INTENSITY for the workout. complexity. to the “distance” component of the power equation. A larger range of Modify movement ROM at the starting position (raising 2. Load motion = more power output (and Improved safe Load, speed and deadlift) and/or the finishing position (stopping kettle- hence more intensity). range of motion volume gains bell swing at eye level). When trainers and athletes think of scaling a CrossFit workout, via targeted within current Scaling may include objects to act as tactile cues in loading is generally the first element they consider; however, it is mobility safe range of some cases (butt target for squat). rarely the only or even the most important element that requires motion scaling. Remember, we’re scaling to preserve the desired Figure 1: Range of motion affects power and, therefore, intensity. Figure 2: Long-term plan to increase intensity and range of motion. Figure 3: Checklist for range-of-motion scaling. stimulus while assessing factors such as range of motion (ROM) and total rep volume. Here are a couple of considerations when scaling loads: This slows each rep and helps preserve the original stimulus: watch passively as an athlete does 100 wall-ball shots with loss You’ve assigned a mobility protocol and movement drills for In general, prioritize ROM over load, but it’s important to The challenge of maintaining points of performance through of neutral spine every squat. warm-ups, cool-downs and outside the gym (the left arrow consider the original stimulus and long-term progression of the increased ROM slows the athlete down in the same way in Figure 2). This includes mobility exercises and movements the athlete. as heavy loading. If the WOD is time-based and the athlete is Scaling for ROM is part of a bigger plan for long-term athlete such as banded good mornings to improve motor control and progressing too quickly, we may need to reduce the rep count, development. Once a ROM limitation is identified, use positional awareness. Now we need to effectively scale Travis Scale loads to avoid losses of points of performance; the increase complexity or decrease workout time to control total coaching cues (tactile, visual and verbal) to identify whether during workouts. appropriate load can vary day to day. rep exposure. the root cause of the limitation is poor motor control, mobility restriction or both. After identifying the root cause, scale Today’s workout involves wall-ball shots. This is a combined Be wary of reducing load to the point that the athlete accumulates 3. Range of Motion ROM during workouts to develop intensity within the existing movement pattern; of note for Travis, it involves a squatting more reps than is appropriate for his or her experience. Adjust safe ROM, while applying mobility and motor control outside element. After coaching Travis through squats during warm-up, reps, rounds, times or complexity in concert with loads to ROM is a critical component in developing fitness; the distance workouts to increase safe ROM. This long-term ROM- you have a good idea of how he’s moving today and roughly control total rep count. component of the power equation highlights this (Figure 1). development plan is illustrated in Figure 2. where he’s losing his lumbar curve. It’s important to assess safe A limited ROM reduces work capacity and is indicative of a ROM during controlled repetitions, not during the workout under Example: Lower-rep heavy goblet squats are programmed (rep missing component of fitness. Scaling ROM requires the ability Scaling for ROM limitations is simple: Keep athletes within the duress of time, speed, volume, complexity or load. tempo is likely to be slower). An athlete with a full-ROM air to identify points of performance and an understanding of a ROM that allows consistent execution of the movement’s squat rounds her back with sub-Rx anterior loading. Because general movement principles, such as the need to maintain a points of performance. Apply load, speed and volume within Next, you watch Travis perform a front squat with a light the stimulus for this workout includes heavy loading, we’ll strive neutral spine during loaded movement. the athlete’s current (but expanding) safe ROM in line with medicine ball. You have him squat to a “target”—a medicine to preserve a load that is heavy relative to Athlete 1’s abilities. CrossFit’s methodology of technique versus intensity. This ball stacked on a 45-lb. plate or an appropriately sized box. Because the athlete can do a full-ROM air squat, we’ll gradually Use functional movements (squats, presses, deadlifts) as approach increases work capacity within the athlete’s current The target is a tactile cue for Travis to remain within today’s add loading in the warm-up, looking for the point at which the assessment tools to identify ROM limitations. At our affiliate, we safe ROM as the athlete independently works to improve safe safe ROM. Remember, the height of the target will likely change athlete can no longer consistently maintain points of performance call the overhead squat the “yellow highlighter of mobility”; on ROM. The two actions converge with the athlete’s moving at day to day, and it will lower as he improves mobility and motor at full ROM. This type of scaling is relatively simple. any given day, we can assess our athletes’ shoulder, hip, knee full ROM with improved work capacity. There are many ways control. As Travis progresses, there will likely be a time when his and ankle ROM with just a few reps. to scale ROM in the starting positions (e.g., elevating deadlift safe ROM is still above parallel but he has the motor control to If an athlete is challenged with any anterior load due to extremely set-up) and ending positions (e.g., top of kettlebell swing). maintain a neutral spine without the target. poor motor control (train-wreck squat) or an injury, we need The range in which an athlete can maintain points of to be more creative. For this workout, we can consider having performance for a specific movement is called the safe ROM. An Here’s an example: Travis is a 34-year-old male who You then assess Travis’ ability to maintain front-squat points the athlete hold an object closer to the frontal plane (such as athlete’s safe ROM can vary on a day-to-day basis. Exceeding just completed your affiliate’s three-week intro course. of performance within his scaled ROM with load. If he cannot dumbbells on the shoulders) or even shifting to posterior-loaded safe ROM increases injury risk and decreases efficiency. While He struggles to maintain a neutral spine during squats maintain points of performance with the medicine ball despite squatting (back squat). Regardless of where the load is, we seemingly innocuous in a single rep, something as simple as and deadlifts; his lower back predictably rounds despite coaching cues, decrease the medicine-ball weight (including strive to preserve the rep/load stimulus of the programmed a small tuck of the hips in an air squat or an internal roll of multiple cues. Your goal is to help Travis achieve full ROM changing the movement to a PVC thruster) or elevate his squat workout. If an athlete is unable to use any loading, then we can the shoulder in an overhead squat can have severe structural in these movements while increasing work capacity within target. Both scaling approaches can reap training benefits use unloaded air squats but challenge the depth—if even by an impact when we add speed, volume or load. As responsible his current safe ROM. while protecting Travis; don’t rely on the same scaling method inch below existing ROM—with an object such as a box or ball. coaches, we can’t instruct proper form during warm-ups only to every time. CROSSFIT JOURNAL | OCTOBER 2015 5  Travis’ example demonstrates controlling ROM based on points Modify movement ROM at the starting position (e.g., raising Because I’ve used the beginner/intermediate/experienced naming of performance at the eccentric end range of a movement, but deadlift bar off the floor) and/or the finishing position (e.g., convention, I’ll offer definitions to help a coach identify which we also find ROM limitations in the concentric end range of stopping kettlebell swing at eye level). scaled version is appropriate for athletes in a class. movements. Let’s look at another common but oft-neglected ROM-scaling opportunity: the overhead position. Scaling may include objects to act as tactile cues in some Beginner—Beginners are still developing ROM, body awareness cases (e.g., a ball as a depth target for a squat). and consistency in the nine foundational movements. They The target ROM is full shoulder flexion (arms straight are identifying goals and learning how to develop plans and overhead), hands at shoulder width or narrower, elbows straight Now let’s apply our understanding of preserving stimuli and timelines to achieve them. Beginners need specific guidance on and midline neutral (not overextending the lumbar or thoracic scaling to an example. Tables 3 and 4 outline a sample workout how to scale most elements in workouts. They are likely lifting spine). Two example movements are the kettlebell swing and scaled for two individuals with differing needs. submaximal loads (not going for absolute 1-rep maxes) due to kipping pull-up. continued development of movement patterns. Technical lifts require consistent coaching. The beginner is developing basic With tight shoulders, it’s challenging to swing a kettlebell Experience Level and Pre-Scaled Workouts body and positional awareness to apply to gymnastics and directly overhead without bending and flaring the elbows body-weight elements. These athletes generally need scaling in (internally rotating the shoulders) or overextending the thoracic An efficient method for scaling at affiliates is designing pre-scaled at least one element to preserve the desired workout stimuli. or lumbar spine. If you see an athlete’s bent elbows flare to versions of daily workouts. Pre-scaled workouts are simply an Athletes at this level have been consistently doing CrossFit for the side as the kettlebell approaches the top and coaching outline to expedite scaling for a class setting. A general approach fewer than 18 months. cues do not correct the fault, it’s likely the athlete is missing is to offer versions for intermediate and beginner athletes. full shoulder ROM. Pressing movements (press, push press and Intermediate—Intermediate athletes can consistently perform push jerk) generally highlight shoulder-mobility restrictions early It’s important to remember that experience level is just the nine foundational movements pain-free and at full range in training, but some limitations are accentuated in specific one of many factors, so the naming convention does not of motion while adhering to all points of performance. The movements. For example, with barbell movements, moving the necessarily dictate who will use which scaled version. intermediate athlete has clearly defined goals, a method hands wider can mask shoulder-flexion limitations (or accom- Additionally, coaches may need to pick elements from multiple to achieve those goals and can often outline how he or she modate them depending on how you look at it). But because scaling levels to preserve the programmed stimuli for a single needs to scale workouts These athletes are still developing the grip width is narrow with kettlebell swings, shoulder-flexion athlete. For example, a coach has an injured “experienced” baseline strength (1-rep-max jumps of 10+lb.) but know limits are highlighted. athlete who normally does Rx movements and loads. The coach maximal loading for all major lifts and can quickly identify if might need to choose movement patterns from the beginner and how they need to scale loading. Technical lifting form is If coaching cues don’t correct the fault, then scale the scaled version and a rep scheme from the intermediate scaled consistent. They are working through clearly defined kettlebell-swing ROM by reducing swing height based on where version to accommodate this athlete. It’s also important to progressions for gymnastics and technical body-weight work. the athlete’s elbows start bending or where the athlete starts remember the impact of age. Intermediate-level loads and reps These athletes have strict versions of pull-ups, handstand losing the midline. It’s difficult for some athletes to recognize may be appropriate for an experienced masters athlete. push-ups and dips, and they have the body awareness when these faults occur, so provide a definitive limit such as, to develop kipping. They have a good idea of appropriate “Stop with the kettlebell at eye level.” Athletes with poor body awareness need definitive ROM limits established prior to the start of the workout. Athlete 1 (male, 39): 14 months of experience, medial elbow Athlete 2 (female, 24): Two months of experience, previously For the kipping pull-up, an athlete missing full shoulder flexion pain (epicondylitis) sedentary with limited squat ROM (tight hips and ankles) often has the same bent, flared elbows (internally rotated shoulder) or “broken” midline (overextended thoracic or lumbar Programmed workout Scaled workout Programmed workout Scaled workout spine) at the front of the kip. If coaching cues don’t fix the move- ment fault, we can scale to strict pull-ups or other steps in a 12-minute AMRAP of: 12-minute AMRAP of: 12-minute AMRAP of: 12-minute AMRAP of: pull-up progression while addressing shoulder mobility sepa- 10 thrusters (105/75 lb.) 10 single-arm dumbell thrusters 10 thrusters (105/75 lb.) 5 barbell thrusters with rately. Do not watch athletes do repeated reps beyond their safe (20 lb.) controlled squat above parallel ROM; it is a coach’s responsibility to intervene. 10 pull-ups 10 pull-ups to target (35 lb.) 5 single-arm rows 10 burpees 10 burpees 5 ring rows During warm-up, identify the athlete’s daily ROM for the 10 step-down-plank burpees movement—the point where the athlete consistently loses points 5 burpees (step in to avoid of performance despite verbal, tactile and visual coaching cues. Table 3: Scaling movement patterns for an injured athlete. passing through squat with loss Christopher Nolan/CrossFit Journal of midline and weight on toes) If an athlete can’t do a full burpee S  cale ROM to keep the athlete within safe ROM for the Table 4: Scaling movement patterns an inexperienced athlete with limited ROM. due to pain with elbow flexion, workout. consider scaling range of motion and having him descend only into a plank position before rising. CROSSFIT JOURNAL | OCTOBER 2015 6  Wall Ball Transition KB Transition Row Transition Round Time Round 1 20-45s 5-10s 30-45s 10-20s 45-80s 10-20s 120-220s Round 2 20-55s 5-10s 30-60s 10-20s 45-80s 10-20s 120-245s Round 3 20-55s 5-10s 30-60s 10-20s 45-80s 110-225s Total 60-155s 15-30s 90-165s 30-60s 90s-240s 20-40s 5:50-11:30 Table 5: Forecasting a completion window for a sample three-round workout with wall-ball shots, kettlebell swings and rowing. 2. Not considering the cumulative effect of multiple workouts We can now estimate that over the course of the workout, over the course of the entire competition—For beginner or athletes will spend 1:00 (experienced) to 2:35 (beginners) on intermediate athletes doing normal training at an affiliate, three wall-ball shots. We can estimate an average of about 5 seconds to five workouts a week is likely the norm. Exposing them to (experienced) to 15 seconds (beginner) of transition time between multiple workouts over the course of a day or weekend has a wall-ball shots and kettlebell swings. This creates 15-45 seconds of compounding effect on their ability to recover and their motor transition time over the course of the 3-round workout. control in challenges later in the competition. As a rule, rep count and loads should decrease over the course of an event for We use the same approach to estimate times for heavy kettlebell scaled divisions. Ending competitions with a long chipper might swings. We’ll use an average of 2 seconds (experienced) to 3 have a margin of safety for very experienced athletes, but it’s not seconds (beginner) in Round 1 (no breaks). This equates to responsible programming for less experienced athletes. 30-45 seconds spent on kettlebell swings. Over the remaining 2 rounds, we’ll assume beginner athletes require breaks. A 15-second break in each of the remaining 2 sets adds 30 Appendix 1: Forecasting a Workout Time seconds total. We’ll apply 10-20 seconds of transition time to get strapped into the rower. This is 30-60 seconds over the or Rep Window Justin Jindra course of the workout. Justin Jindra A helpful scaling tool to determine the intended stimulus Finally, we’ll estimate a 45-second 250-m row for an for time domain and metabolic pathways is forecasting a experienced male athlete (keeping in mind time is dependent Coaches are advised to consider volume when programming for competitions. For many athletes, three to five completion window based on the programmed movements, reps on the weight of the athlete). For a lighter, shorter beginner-level workouts a week is normal, so five workouts in a day can create cumulative stress. and loads. This window is a time (for task-priority workouts) or a athlete, the row may take upward of 1:20. Allow for 30-60 total round/rep count (for time-priority workouts). Armed with a seconds of cumulative transition time (10-20 seconds per completion window, the coach has a better idea of the target round) from the rower back to the wall-ball station. scaling for gymnastics elements based on their progression. Application in Competitions metabolic pathway and can scale appropriately. Below is one Intermediate-level athletes have been consistently doing CrossFit example of how to estimate a completion window. We add the times to get a completion window (see Table 5). for roughly 18-36 months. Increasingly, fitness competitions (including the CrossFit Games Open) have “scaled” divisions. Scaled divisions draw athletes Don’t get stuck questioning the estimated times for each The completion window of 5:50-11:30 is an estimate. Some Experienced—The experienced athlete meets the description who qualify as beginner or intermediate. movement; remember that an “experienced” athlete does not athletes may finish quicker and some may take slightly longer. of the intermediate athlete with some additions: Experienced imply he or she is Games level. Focus on the process and apply But if an athlete takes less then 3 minutes or more than about athletes are refining form, mobility and training methods to Common errors when programming for competition scaled divi- it to your own workouts to test your accuracy. 15 minutes to complete this workout, than you likely scaled increase maximal lifts (including technical lifts). They have sions are: reps, load or ROM incorrectly. 3 rounds for time of: mastered all basic gymnastics elements and are working on 10 wall-ball shots (20/14 lb.) advanced movements (planche, lever, more complex rings 1. Reducing load, time or complexity but not adjusting the total elements, presses to handstands, etc.). When healthy, they do rep count or total potential rep count—If you reduce loads and/ 15 kettlebell swings (70/55 lb.) Row 250 m About the Author not require scaling for daily workouts. Experienced athletes have or modify movements but keep the rep count and time domain been consistently doing CrossFit for more than 36 months. unchanged, you are likely to increase risk for less experienced A single wall-ball repetition, scaled appropriately, will generally Jeremy Gordon, CCFC, was the head coach and CEO of CrossFit athletes. You must consider total rep exposure. Remember this take 2 or 3 seconds. For an intermediate or experienced Cross- Hampton Roads from 2008 to 2015. He began CrossFit in Returning Athlete—This is generally an intermediate or when developing chippers and AMRAPs, too. Have realistic Fitter, little or no pause between reps is required. For a beginner, 2005. Jeremy coaches at CrossFit Hampton Roads and provides experienced CrossFitter who has taken a layoff from volume boundaries for rep count based on athlete experience. For example, slower turnover or a brief pause to set correct body position online coaching for competitive-level CrossFit athletes. He is the eccentric training for one month or more. These athletes are at we could say that a workout needs adjusting for beginners if it between reps may increase time per rep. For our first round, 10 proud husband of Nicole Gordon (CrossFit Seminar Staff) and risk due to their previous abilities in CrossFit but lack of recent exceeds 30-75 cumulative reps for upper-body movements or reps scaled appropriately will take roughly 20 seconds (most parent of two phenomenal kids. He is a 17-year veteran fighter exposure to volume. Despite likely protestations, these athletes 50-100 cumulative reps for lower-body movements. These are experienced) to upwards of 45 seconds (beginners). As fatigue pilot flying with the Virginia Air National Guard. need a period (likely two weeks or more) of scaled volume to not recommended numbers; they are just examples of bound- sets in, we’d expect less conditioned athletes to require more reduce the risk of rhabdomyolysis. aries to consider when developing workouts for scaled divisions. time per rep or to break up the reps. We’ll factor in a 10-second break for the second and third sets for beginners. 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