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Sporting Background

The workout requires 7 rounds of a 400m run and 29 back squats in 30 minutes. For Alice, who has tight hips and struggles with squats, potential scalings include: reducing the squat reps to work on form; switching squats for an alternative movement; or reducing the run distance to lower cardiovascular demand. Maintaining exposure to running and lower body work addresses her areas for improvement.

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Jack
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62 views11 pages

Sporting Background

The workout requires 7 rounds of a 400m run and 29 back squats in 30 minutes. For Alice, who has tight hips and struggles with squats, potential scalings include: reducing the squat reps to work on form; switching squats for an alternative movement; or reducing the run distance to lower cardiovascular demand. Maintaining exposure to running and lower body work addresses her areas for improvement.

Uploaded by

Jack
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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WORKOUT

As many rounds as possible in 20 minutes of:

 5 clean and jerks, 185 lb. (84kg)


 10 pull-ups
 20 burpees

SPORTING BACKGROUND
To scale accurately for the former athlete, the trainer will need to be familiar with the
athlete’s sporting background, as well as their current abilities. Referring to a log book
or workout journal may offer additional useful information.

1. Is the athlete familiar with some techniques in the workout, but not others?
2. What strengths have been observed in this athlete recently?
3. Will the athlete push themselves too far too quickly?
4. How much total CrossFit experience does the athlete have?
5. Do you have any other insights from previous sessions that may allow you to
choose an intelligent scaling option?

SCALING CHOICES
Depending on the observed fitness level of the individual, a few obvious choices for
scaling our workout of the day for a former athlete may be to:

1. Reduce the load of the clean and jerk to allow for a focus on correct technique
2. Limiting the total volume of the workout by creating a task-priority workout
3. Limiting the total volume of the workout by reducing the duration of the workout

Scaling - Jackson
Let's consider scaling for a sample athlete, Jackson. 
 26-year-old male athlete
 Former collegiate wrestler in the 197 lb. (90kg) weight class
 Familiar with the clean and jerk, deadlift and back squat
 Recently clean and jerked 225 lb. (102kg)
 Two months of CrossFit experience 
 Stamina and endurance are not well-developed
 Had been inactive for three years after graduating college
 Overview
 Based on Jackson’s layoff in physical activity and limited exposure to CrossFit,
the total volume of work he is exposed to needs to be considered. 

 He is strong enough to handle the weight prescribed in this workout, but the total
number or repetitions he is exposed to will play a large role in both his ability to
maintain consistent technique and recover for the next training session.

 The trainer must keep a watchful eye on Jackson’s technique and level of fatigue
as he is redeveloping his fitness. Pushing himself too far too soon may not be
useful for upcoming workouts.
With the information we have about Jackson, we can make some choices
about each element in the workout when scaling:
Element 1
20 Minutes

Our athlete may not be used to accumulating such a high-volume of heavy work in an
intense workout like this. It might be wise to lower the total duration to allow him to
acclimate to the volume of heavy repetitions in an intense setting.
Allowing him to do too much too soon may negatively affect his ability to train with
intensity during upcoming sessions.
Element 2
5 Clean and Jerks 185 lb (84 kg)
Jackson’s strength will support him using this weight, but 5 repetitions may
be too many for him to handle in the later rounds of this workout. 
The trainer needs to be on the lookout for a breakdown in technique. If his
technique becomes unsafe, scaling the load down is an excellent option.
Another option is to scale the reps to allow for some practice at this weight
without as much opportunity for form to degrade. This will emphasize the
stamina-based elements of the other movements.
Element 3
10 Pull-Ups
The total accumulation of reps will likely present the largest challenge for
Jackson. While 10 reps in a set of pull-ups is not excessive for his level of
fitness, we may need to consider how many rounds of 10 he has been
exposed to.
We are not as concerned with pushing this athlete for intensity, as his
competitive mindset will naturally drive him. Mentally, he may be eager to
push himself to a place he isn’t yet physically ready for. Scaling the reps
down to keep him moving may not be necessary. The trainer should strive to
keep the total volume of repetitions within or slightly beyond what the
athlete has experienced recently. 
Element 4
20 Burpees
The total accumulation of reps will likely present the largest challenge for
Jackson. While 20 reps in a set of burpees is not excessive for his level of
fitness, we may need to consider how many rounds of 20 he has been
exposed to.

We are not as concerned with pushing this athlete for intensity, as his
competitive mindset will naturally drive him. Mentally, he may be eager to
push himself to a place he isn’t yet physically ready for. Scaling the reps
down to keep him moving may not be necessary. The trainer should strive to
keep the total volume of repetitions within or slightly beyond what the
athlete has experienced recently.
Reducing the duration will naturally limit the number of repetitions the athlete can
perform. This will still allow exposure to most of the original elements of the
workout without allowing the volume to become excessive. 

Alternatively, the trainer can consider how many rounds would be ideal for the
athlete  to complete and have him perform the workout as task priority instead.
AMRAP in 15 minutes of:
5 clean and jerks, 185 lb. (84kg)
10 pull-ups
20 burpees
REDUCING THE LOAD
Jackson may have the raw strength to continue with the load as written, but if the
mechanics of the movement degrade to the point of being consistently poor, the
load must be scaled down. This scaling may need to occur mid workout. 

The trainer must assess Jackson’s technique each round and make a decision to
let him remain at the challenging weight or bring him down.

AMRAP in 20 minutes of:


5 clean and jerk, 135 lb. (60kg)
10 pull-ups
20 burpees
REDUCING THE REPS
Lowering the reps may allow some exposure to this movement without as much
opportunity for technique to degrade. Since Jackson’s stamina needs to be
developed, keeping the original reps for the other movements may be
reasonable.

If the trainer chooses to scale the reps of the other movements, care should be
taken to not eliminate the original emphasis on stamina found in this workout.

AMRAP in 20 minutes of:


3 clean and jerks, 185 lb. (84kg)
10 pull-ups
20 burpees
There are many possibilities that can and should be used for the former athlete. It is
critical that the trainer explore multiple approaches with their athlete when returning to a
previously scaled workout or movement.

Trainers are limited only by their creativity while being guided by the originally intended
training effect and their athlete’s needed area of development.
The most important elements to focus on when scaling for a former athlete are:

 Gradually increase volume and intensity, especially for those returning


from a period of inactivity
 Attempting to challenge the weaknesses of the athlete, not avoid them
 Approach weaknesses with different variants regularly to avoid stagnation.

Typically, scaling for a former athlete should NOT:

 Minimize exposure to the aspect of fitness that is lacking


 Create a set pattern adhered to every time a scaling option is needed
 Allow the athlete’s natural competitive inclination to push them too far too
soon
 Scaling a Former Athlete - Practice #1
 Now you will have two opportunities to scale for a former athlete. Carefully
consider the information presented about each athlete before choosing an
appropriate modification of their workout. There may be multiple correct
approaches to scaling in each case study, as well as some options that are
acceptable, but less than ideal. 
 You will need to select a good scaling option for the athlete before you can
continue this section. To get the most out of the course, make sure to use the return
button provided to explore other scaling options for each athlete.
 OVERVIEWJIM'S
 Jim is a 29-year-old former Army Ranger. His fitness has declined since leaving
the Army as he is attending college, working, and married with a 4-year-old child.
Jim says, “I used to be able to run up a mountain and do hundreds of push-ups and
sit-ups.”  Jim is 5-foot-10 and 155 lb. (177cm and 70kg).
 JIM'S WORKOUT
 He has been focusing on his lifting technique and frequently scales reps,
loads and rounds as he reports being very sore after some workouts. Most
weightlifting movements are new to him and he struggles with overhead
movements.  Jim has only been attending CrossFit classes for two weeks
and has not completed any benchmarks in this time.
Scaling a Former Athlete - Practice #2
Alice is a 27-year-old former collegiate rower with two months of CrossFit experience. She has
been relatively inactive for the past 4 years and is excited to get back in shape. 
During her time in the on-ramp program it was revealed she has very tight hip flexors and

hamstrings. Squatting with full range of motion is challenging for her. She has been attending

classes three to four times per week consistently.

Today's Workout
The coach has put a 30-minute time cap on this workout.
Manion

7 rounds for time:

 400-m run
 29 back squats, 135 lb. (60kg)

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