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Why we scale

Why do we scale workouts?

"It’s also important to understand why we scale CrossFit workouts: CrossFit workouts are scaled to preserve the intended stimuli despite athlete limitations such as experience, injury, illness or range of motion.

A properly scaled workout safely maximizes relative intensity (load, speed, range of motion) to continue developing increased work capacity despite limitations. A long-term goal of scaling is creating the ability to perform workouts “as prescribed.”

https://journal.crossfit.com/article/cfj-scaling-crossfit-workouts

The front squat is the focus of this two part workout. In part one, athletes will build to a heavy set of 2. In part two, athletes will complete a CompTrain Class Classic Benchmark Workout, “Satan’s Whiskers”. The load on the bar should be something that athletes could complete 15+ reps when fresh and in no more than 2 sets during the workout. Those with goals of competing in the sport of CrossFit can complete chest to bar pull-ups, while those with goals outside of the gym can complete chin over bar pull-ups. These are regular burpees, so we can aim to maintain the standard of full extension with a little air under the feet and a clap overhead.

Check out the RX and Scaled versions of the workout below.

Tuesday's Training:

Strength:

Front Squat

10-8-6-4-2

Metcon:

"Satan's Whiskers"

Rx

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (135/95)

10 Burpees

Scaled

3 Rounds:

10 Jumping Pull Ups

10 Goblet Squats (53/35)

10 Burpees