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    HWPO Training Substitution & Scaling Guide - July 2021

    Uploaded by

    Nicky Kilo
    This document provides substitution and scaling guidelines for various CrossFit workout elements. It lists scaled down or regressed versions of movements that can be used in place of standard movements for individuals with different abilities. The scaled options range from using no equipment to lighter weights or assistance from bands or partners. The scaling ratios listed with the options indicate how the scaled movement relates in difficulty to the standard movement.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    HWPO Training Substitution & Scaling Guide - July 2021

    Uploaded by

    Nicky Kilo
    1K views1 page
    This document provides substitution and scaling guidelines for various CrossFit workout elements. It lists scaled down or regressed versions of movements that can be used in place of standard movements for individuals with different abilities. The scaled options range from using no equipment to lighter weights or assistance from bands or partners. The scaling ratios listed with the options indicate how the scaled movement relates in difficulty to the standard movement.

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    HWPO Training Substitution & Scaling Guide_ July 2021

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    © © All Rights Reserved

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    This document provides substitution and scaling guidelines for various CrossFit workout elements. It lists scaled down or regressed versions of movements that can be used in place of standard movements for individuals with different abilities. The scaled options range from using no equipment to lighter weights or assistance from bands or partners. The scaling ratios listed with the options indicate how the scaled movement relates in difficulty to the standard movement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views1 page

    HWPO Training Substitution & Scaling Guide - July 2021

    Uploaded by

    Nicky Kilo
    This document provides substitution and scaling guidelines for various CrossFit workout elements. It lists scaled down or regressed versions of movements that can be used in place of standard movements for individuals with different abilities. The scaled options range from using no equipment to lighter weights or assistance from bands or partners. The scaling ratios listed with the options indicate how the scaled movement relates in difficulty to the standard movement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    HWPO

    SUBSTITUTION & SCALING GUIDE


    vv

    TOE TO BAR
    vv ROPE CLIMB
    vv HANDSTAND
    vv WALK
    Knee to Elbow 1:1 Strict Chin-Up+Knee to Elbow 1:3+3 Wall Walk 20':1
    GHD Sit-Up 1:1 25' Sled Drag 90# Wall Supported
    V-Up 1:1 (Hand Over Hand) 1:1 Shoulder Taps 5':1
    Ab Mat Sit-Up 1:2 Rope Sit To Stand 1:2 Bear Crawl 1:1
    Assisted Strict Chin-Up + Double DB OH Hold 1': .5 seconds
    Ab Mat Sit Up 1:4+5
    GHD SIT-UP
    vv PISTOL SQUAT
    vv
    Toes to Bar 1:1 LEGLESS ROPE CLIMB
    vv Band Assisted Pistol
    V-Up 1:1 Strict Chin-Up 1:5 Squat 1:1
    Ab Mat Sit-Up 1:2 25' Sled Drag 135# Cossack Squat (Light)) 1:1
    (Hand Over Hand) 1:1 Air Squat 1:2
    KIPPING C2B
    vv Rope Sit To Stand 1:3

    Kipping Pull-Up 1:1 Assisted Strict Chin-Up + RING MUSCLE UP


    vv
    Hollow Rocks 1:4+5
    Ring Row 1:1 Ring Row + Ring Dip 1:3+3
    HANDSTAND PUSHUP
    vv Ring Row + Push-Up 1:3+3
    STRICT C2B
    vv Dumbbell Row +
    Ab Mat HSPU 1:1
    Dumbbell Bench 1:3+3
    Pull-Up 1:1 Stink Bugs 1:1
    Ring Row 1:1 Dumbbell Z-Press 1:1
    BAR MUSCLE UP
    vv
    SANDBAG CLEAN
    vv Chest To Bar 1:2
    REVERSE
    vv HYPER EXTENSION
    Pull-Up 1:2
    Power Clean (185/135) 1:1
    Weighted Back Extension 1:1 Ring Row+Push-Up 1:3+3
    Power Clean (135/95) 1:1
    Rolling Back Extension 1:1
    Slam Ball (30/20) 1:2

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