Scaling is Cool: Why and How We Modify Workouts at Outsiders CrossFit
Keeping Mechanics, Consistency, and Intensity in Focus
Last week, we talked about the importance of Mechanics, Consistency, and Intensity in CrossFit training. This week, we’re diving into an essential topic that ensures these principles stay intact through every workout: scaling.
Scaling isn’t just for beginners—it’s a tool every athlete should use at some point to maximize safety, progress, and performance. Whether you’re modifying a movement, adjusting weight, or decreasing volume, proper scaling keeps workouts both effective and challenging while minimizing injury risk. Let’s break it down!
Why Scaling Matters
Scaling means modifying a workout to match an individual’s fitness level while preserving the intended stimulus. When done correctly, scaling ensures:
- Safety First – Avoids injury by prioritizing proper mechanics before increasing intensity.
- Steady Progression – Allows the body to adapt over time without burnout.
- Effective Workouts – Ensures that all athletes, regardless of ability, get the same challenge relative to their capacity.
Mechanics and Consistency Before Intensity
CrossFit’s philosophy follows the progression of Mechanics → Consistency → Intensity. This means athletes should master movement patterns and consistency before adding weight or speed. Prioritizing intensity over mechanics can lead to injury and stall progress. Scaling helps athletes train smarter, not just harder.
How to Scale Workouts
Scaling involves modifying three primary factors:
- Load:
- Reduce weight to maintain proper form.
- Start with a PVC pipe or light dumbbells for complex lifts before progressing to a barbell.
- Volume:
- Decrease reps or rounds to sustain intensity without excessive fatigue.
- Example: Instead of 50-40-30-20-10 reps, try 25-20-15-10-5.
- Movement Substitutions:
- Modify exercises to fit individual ability levels.
- Example: Replace pull-ups with ring rows or jumping pull-ups to develop strength first.
- Choose modifications that keep movement patterns intact.
Scaling in Action: Real Workout Examples
Scaling isn’t about making a workout “easier”—it’s about making it appropriate while maintaining its intended effect. Below are five workouts, showing how we can modify them for different athletes.
Workout 1
RX Version
- Part A: Run 1.5 miles
- Part B: Suitcase Carry 1 mile (53/35 lb)
Scaled Version
- Part A: Run 800m
- Part B: Suitcase Carry (35/26 lb)
Alternative for Non-Runners:
- Echo Bike: 4.47 miles
- Row: 3000m
Workout 2
RX Version
3 rounds for quality:
- 100 Double Unders
- 50 AbMat Sit-ups
- Handstand Walk, 10m
- 3 Rope Climbs (15 ft)
- 10 Strict Handstand Push-ups
- 3 Rope Climbs (15 ft)
Scaled Version
3 rounds for quality:
- 100 Single Unders (or 50 reps)
- 50 AbMat Sit-ups (or 30 reps)
- Overhead Carry (choose weight), 30m
- 12 Pull-ups or 10 Ring Rows
- 10 Shoulder Press (pick weight)
- 12 Pull-ups or 10 Ring Rows
Workout 3
RX Version
- Part A: 10 L/10 R Single Leg Box Jumps, pick height
- Part B: Squat Clean 2-2-2-2-2-2-2, heaviest weight
Scaled Version
- Part A: Box Jump 5×3 (options: 12”, 16”, 20”, 24”) or broad jump
- Part B: Power Clean 2-2-2-2-2-2-2 (heavy)
- Additional Option: Front or Back Squat 2-2-2-2-2-2-2 (heavy)
Workout 4
RX Version
Complete as many rounds as possible in 20 minutes of:
- Row 500m
- L-Sit Hold, 20 sec
Scaled Version
Complete as many rounds as possible in 20 minutes of:
- Row 2 minutes
- Max rep AbMat Sit-ups, 20 sec
Workout 5
RX Version
For time:
- 2 rounds of: 18 Dumbbell Push Press (50/35 lb), 12/8 Air Bike Calories
- Rest 4 minutes
- 2 rounds of: 15 Dumbbell Push Press (50/35 lb), 12/8 Air Bike Calories
Scaled Version
For time:
- 2 rounds of: 15 Dumbbell Push Press (35/20 lb), 9/6 Air Bike Calories
- Rest 4 minutes
- 2 rounds of: 12 Dumbbell Push Press (35/20 lb), 9/6 Air Bike Calories
Everyone Feels the Same at the End
One of the coolest aspects of CrossFit is that no matter your fitness level everyone gets the same stimulus. When workouts are scaled correctly, people finish around the same time or achieve similar rep counts. The experience stays consistent across all ability levels.
We can modify workouts even further for injuries while still targeting the same movement patterns. Our goal is to make sure every athlete gets the training effect they need from every workout.
How Our Coaches Help You Scale
At Outsiders CrossFit, our coaches are here to guide you through the scaling process. We warm up movements together and discuss expectations for each workout.
For example, if the workout requires unbroken reps, we help you determine a manageable weight or rep scheme. If the goal is sustained intensity, we might suggest jumping pull-ups instead of banded pull-ups. Every decision is made to keep the workout effective for YOU.
Bottom line: Scaling is not a bad thing. It’s a smart training strategy that helps you stay safe, build strength, and improve over time.
Scaling is cool. Embrace it!
