Scaling refers to changing or modifying a workout to produce the best result for every member of a CrossFit class.
When coming into class, you may notice the ‘Rx’ option for a workout. But that Rx option also comes with an intended stimulus.
This stimulus gives us an idea of how long that workout should take, and if the load or volume is too much for us to accomplish in the given stimulus time, that is when we need to scale.
Every workout can be modified for all athletes, and scaling can help you build fitness in the long run. We don’t want to scale too much, as this takes away the challenge, but we want to scale enough to let ourselves feel the intended stimulus of the workout.
For example, if the workout of the day is meant to be a sprint and includes power cleans, those power cleans should be done at a weight you can move quickly.
If the workout includes small sets of cleans with long rest intervals, the weight should be heavier and more challenging.
How you scale depends on your goals and your long-term plans. Sure, it may be exciting to do a workout Rx, and sometimes, pushing yourself to that standard is a great and rewarding challenge.
Remember, though, that scaling will continue to build our fitness over time, allowing you to perform more workouts as Rx.
Scaling Load and Volume
The first thing to look at scaling is our load and volume.
The load refers to any movements in which we move weight. As mentioned above, you need to pay attention to the intended stimulus of a workout to decide how well that weight should move.
Less reps often allow for a heavier load. But if it is a high-rep workout with a faster stimulus, consider scaling down to get the most out of it.
We should not scale too much here. We need a weight that challenges us and pushes us out of our comfort zones but does so sustainably.
Another way to scale is to modify the volume of a workout. This refers to how much work we do – reps of a squat, meters of a run, or anything of that nature. As a newer athlete, it can be difficult to judge how much volume your body can handle (and this is why group classes are a great option), so there may be times you need to modify the workout as you go through it. However, discuss with the coach beforehand the best way to modify a workout to chase your fitness goals.
Scaling Skills – Gymnastics
Many gymnastics movements in CrossFit take time to build up the strength and capacity to perform in a workout.
When taking steps towards these more advanced movements (e.g., a muscle-up), it is hugely beneficial to work the basics and build up the strength needed to perform them.
Instead of scaling to whatever option you can get done the fastest, scale to a movement that will help you in the areas you are weak. Be intentional with the scaling and use it as a stepping stone to build your gymnastics.
For example, let’s say your goal is to build up a ring muscle. Or perhaps you have gotten your first but do not have the capacity to do many more.
First, identify where you need the most work on the skill.
How many strict pull-ups and strict ring dips can you do? If you struggle to do less than five at a time, you must work on your strength. So, in a workout with ring muscle-ups, you could scale down to strict ring pull-ups and dips. Cut the reps down so you can be intentional with the reps.
Let’s say you have the base strength and can do sets of 10+ strict pull-ups and dips. Maybe what you need to work on is the timing and dialing in your kip swing on the rings.
To scale effectively here, if a workout includes sets of 10 muscle-ups, you chould do one full rep, 10 kip swings, and five low-ring transitions for that set of 10.
Strength is the base
For most gymnastics movements, you will improve if you work on your strict strength. It may not be as exciting as other movements, and you may have to do fewer reps at a slower pace, but scaling to strict movements to build your strength will pay huge dividends on your movements later on.
Play the long game
Just because you can do a workout Rx doesn’t mean you need to. First, make sure you can finish the workout within the right stimulus. If you can’t, scale.
If you know scaling a movement will help you improve in the long term, do it. Try to mix up the movements you scale with each time, and take a moment to ask yourself why.
Why are you scaling to that movement? Is it to build strength? To work on the skill?
Again, this is where consulting a coach in a group class can be beneficial. If you can identify where you struggle with a movement, the coach can help you build a plan to get you where you want to be.
Scaling is for everyone, and if you can learn to do it effectively, you will see the results you want.
