Scaling

Question 1

What 4 considerations are to be made for assessing how best to scale an athlete.

Answer 1

1. Experience level
2. Technical proficiency
3. Level of fatigue
4. Injury status if applicable

Question 2

Define progressive scaling

Answer 2

continuing to scale an athlete multiple times during a workout which may un-intentionally increase their intensity.

Question 3

What are the 4 common elements to scaling?

Answer 3

1. Movements & variations
2. Loading parameters
3. Repetition scheme
4. Movement combinations

Question 4

What is the trainers main goal when scaling a workout for an individual?

Answer 4

Maintaining the intended stimulus

Question 5

What is generally the first element to be scaled in a workout?

Answer 5

Intensity

Question 6

What are the 3 main ways to scale intensity?

Answer 6

1. Force/load
2. Distance
3. Time

Question 7

What is a common way to scale force to decrease intensity during a workout?

Answer 7

1. Decrease the external load of a weightlifting exercise.

2. Decrease the mechanical disadvantage of an unloaded bodyweight exercise.

Question 8

What is a common way to scale distance in a workout to lower intensity?

Answer 8

Decrease the total volume of the workout by lowering

• Reps
• Rounds
• Distance covered on monostructural

Question 9

Define force in a workout?

Answer 9

The loading or mechanical disadvantage used during a movement.

Question 10

Define distance in a workout?

Answer 10

The total number of reps & rounds in a workout

Question 11

Define time in a workout?

Answer 11

The total time of the workout or interval of the workout.

Question 12

What are the 5 basic classifications of athletes to scale?

Answer 12

1. Beginner or deconditioned athlete
2. Intermediate or novice athlete
3. Former athlete with minimal CrossFit experience
4. Advanced athlete
5. Injured athlete

Question 13

Define a beginner or deconditioned athlete

Answer 13

1. Typically less than 6 months CrossFit experience.
2. Minimal athletic background.
3. Has been inactive for a considerable amount of time.

Question 14

Define an intermediate or novice athlete

Answer 14

1. Typically 6 months to 3 years CrossFit experience.
2. Consistently training 3-5 sessions a week during that time.
3. Competent with most movements but still may lack some areas of development.

Question 15

Define a former athlete with minimal CrossFit experience

Answer 15

1. Experience with functional movements & / some other form of competitive discipline but not CrossFit.
2. May have held a high level of fitness in the past but not now.
3. Often has a competitive mindset that doesn’t require alot of external motivation.

Question 16

Define an advanced CrossFit athlete

Answer 16

1. Typically atleast 3 years of consistent CrossFit training.
2. Familiar & proficient in all common CrossFit movements.
3. Possess a well rounded capacity with no major deficiencies.

Question 17

Define an injured athlete

Answer 17

1. Recently injured or have a chronic condition that may limit movement or loading choices.
2. May fall into any of the other 4 categories depending on pre injury fitness & experience.

Question 18

What are the main goals when scaling for a beginner?

Answer 18

Build basic fitness capacity, technique & confidence.

Question 19

What are the 4 critical elements when scaling for a beginner?

Answer 19

1. Reducing repetitions
2. Reducing loading or mechanical disadvantage of a movement
3. Reducing the duration of effort
4. Creating opportunities for exposure to elements that need practice

Question 20

What 3 main goals should you seek to achieve before increasing intensity for a beginner?

Answer 20

1. Improving movement mechanics
2. Consistency
3. Strength through full range of motion

Question 21

What 2 scaling options should be avoided unless injured or anatomically unable to perform?

Answer 21

1. Reduction of change in range of motion

2. Avoid difficulty of unrefined movements or positions

Question 22

What 3 areas will the intermediate athlete typically lack in?

Answer 22

1. The appropriate amount of strength required for the movement.
2. The technical skills to complete the movements safely & efficiently.
3. The stamina to complete larger sets successfully.

Question 23

If the intermediate athlete is lacking the strength to complete the workout as written, but is technically sound what would be the best approach to scale the workout?

Answer 23

1. Keep the weights higher & lower the reps to a level that will maintain good mechanics & fit the intended stimulus of the wod.
2. For bodyweight movements emphasize the areas of weakness.

Question 24

If the intermediate athlete is lacking the technique to complete the workout as written efficiently and safely, what considerations should be explored to improve this area of weakness?

Answer 24

consider an option that stresses the development of the skill they are lacking.

Question 25

If the intermediate athlete is lacking the stamina to complete a workout unbroken or in larger sets, how could you develop this?

Answer 25

consider maintaining the original repetition count, but lowering the weight & striving for infrequent breaks or rest periods.

Question 26

What 4 considerations help to scale effectively for an intermediate athlete?

Answer 26

1. Does the athlete struggle with higher loads? 2. Does the athlete lack technical skills or experience significant technical breakdown under duress? 3. Are there rep schemes the athlete tends to struggle with? 4. Do you have any other insights from previous sessions that may allow you to choose an intelligent scaling option?

Question 27

What are the most important elements to focus on when scaling for a intermediate athlete?

Answer 27

Considering the basic scaling options Attempting to challenge the weaknesses of the athlete, not avoid them Approach weaknesses with different variants regularly to avoid stagnation

Question 28

What 2 main strategies should you avoid when scaling for an intermediate athlete?

Answer 28

Minimize exposure to the aspect of fitness that is lacking Create a set pattern adhered to every time a difficult movement, load or rep scheme is encountered

Question 29

What are the 4 common strategies used to increase intensity for an advanced athlete?

Answer 29

1. Pushing for a faster time on a benchmark workout 2. Working to sustain a more demanding pace for a longer period of time 3. Working to complete larger, unbroken sets with less rest 4. Continually challenged to refine their quality of movement as intensity rises.

Question 30

What 2 common strategies should occasionally be applied for scaling up advanced athletes workouts?

Answer 30

1. Increasing the load, duration or rep scheme of a workout | 2. Choosing a more difficult movement variation, increased range of motion or piece of equipment

Question 31

To scale accurately for the advanced athlete, what 4 considerations should you explore?

Answer 31

1. Has this workout been performed in the past? If so, what was the previous result? 2. If this workout has not been performed before, what was the result of a workout with similar elements? 3. What element of this workout is likely to pose the greatest challenge for the athlete?  4. Do you have any other insights from previous sessions that may allow you to choose an intelligent scaling option?

Question 32

What are the most important elements to focus on when scaling for an advanced athlete?

Answer 32

1. Increasing intensity through encouraging faster times and shorter rest periods 2. Occasionally including advanced movement variations, equipment challenges or  range of motion 3. Occasionally requiring heavier loads or more difficult rep schemes.

Question 33

Typically, scaling for an advanced athlete should not?

Answer 33

1. Create a workout that is lacking intensity, even though challenging 2. Emphasize elements other than intensity too frequently

Question 34

What are the most important elements to focus on when scaling for a former athlete?

Answer 34

1. Gradually increase volume and intensity, especially for those returning from a period of inactivity 2. Attempting to challenge the weaknesses of the athlete, not avoid them 3. Approach weaknesses with different variants regularly to avoid stagnation.

Question 35

What 3 main strategies should be avoided when scaling for a former athlete?

Answer 35

1. Minimize exposure to the aspect of fitness that is lacking 2. Creating a set pattern adhered to every time a scaling option is needed 3. Allowing the athlete’s natural competitive inclination to push them too far too soon

Question 36

What are the 3 most common strategies when scaling for injured athletes?

Answer 36

1. Use uninjured movement functions. 2. Use alternatives movements that will meet the intended stimulus as closely as possible. 3. Omit movements.

Question 37

What are the most important elements to focus on when scaling for an injured athlete?

Answer 37

1. Keep the athlete moving in a pain-free range of motion 2. Creating opportunities for the athlete to focus on other areas of their fitness 3. Modifying movements while keeping the workout as close as possible to the original 4. Omitting inappropriate elements of the workout if necessary

Question 38

Typically, scaling for an injured athlete should not

Answer 38

1. Create a situation that pushes the athlete too hard too soon 2. Create a situation where no challenge is experienced 3. Disregard the basic scaling strategies