Looking at todays workout and its 3 options, this should be your thought process before every workout you do. Look at the RX version and ask yourself can I do this with the intended purpose. If not, then you and the coach will find a variation of the workout that you can do. The goal is always scaling to the purpose.
Example with todays workout: If you can keep intensity up you go RX. If you have the needed skills to do BMU but you lack the volume, you scale the reps and that way keep the intensity up. If you don’t have BMU you find a variation which allows you to keep the intensity up.
The main goal is always to get the intended physiological response from the workout. If it meant to be done fast scale it so you can go fast and get the anaerobic response we are looking for. This obviously goes for longer workouts too.
An example that always comes up is how to do Fran and Diane (You should know these:) They are arguably the two most famous CrossFit benchmark workouts and every CrossFitter around the world strive to do these workouts RX. But should you. There are many aspects to these workouts and because of their loading and skill level for most people these are not fast workouts in their RX versions but they are meant to be done fast. This means if you are looking at a workout like this and you are thinking to yourself I can’t do this in under 7 min then you should scale it. This is not a time to practice the movements this is a time to show where you are at with your training. You do a variation you are capable of doing with the intended purpose in mind and afterwards you make a plan to improve what was letting you down.
Our program distinctly follows this structure by having high intensity sessions but also lifting and skill sessions where you work on weaknesses which will help you get closer to RX versions of all workouts. During the lifting and Skill sessions you improve the movements and during the intensity sessions you use what you have learnt and you scale to suit the goal of the workout.
Christian
Friday 22/9/17
Chipper:
75 Air Squats
9 Bar Muscle Ups
50 Air squats
7 Bar Muscle Ups
25 Air Squats
5 Bar Muscle Ups
Option 2: Go 3-2-1 on the Bar Muscle Ups
Option 3: Go 18-14-10 Push ups and Sit ups instead of BMU
