CrossFit Sydney Scaled WODs

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Scaling Met Con WODs

When a WOD as written is far beyond your capacity whether due to technique or load,it is still doable.

There are several approaches to Scaling for WOs

First Time Attempts

Scale the Reps and Loads

Don't feel confident about the movement involved,not sure if you can even complete this WO,Reduce the load and reps and focus on form and technique.Keep the time as a parameter but disregard it.Focus on understanding the movements involved.

Scale the Load

You understand the movement but find the load recommended well beyond what you can handle.

Reduce the load So that you can finish the reps desired in good form and at steady intensity.This may still mean that mini sets are needed to complete the required reps.

Scale in a Rest Interval

Confident that your technique is up to scratch but worried about lasting the distance.Set an interval rest period between Rds/Sets/Exercises.Decide when your rest interval is needed,preset that interval and use it.This may be as little as 10 secs between sets of thrusters in "Fran" or up to 1-2mins in longer WOD such as "Murph". Over 2min rest tends to compromise the training effect,if this is required in order to continue you may need to consider scaling load/reps or time down first.

Scale the Time

In relation to "Mins For Rds" WOD consider reducing the time (eg:10min Cindy) assess your disposition (destroyed or still standing)Set a rest interval(3~5mins), and continue for another interval (eg:10min Cindy)

WOD 22/1/07

Furious Fifties

For Time

50 Box Jumps 50cm Box

50 Jumping Pull Ups

50 16kg KB Swings

50 Lunge Steps

50 Knee to Elbows

50 20kg BB Push Press

50 Back Extensions

50 10kg Wall Ball

50 Burpees

50 Double Unders

Record Overall Time

Warm Up

Row

1000m

Sprint Drills

3Rds

3 Chin Ups

5 Tuck Jumps

10 Sit Ups