Tiers of Scaling for Skill Progression

Who is it for / When should you use it?

Scaling WODs is a frequent and integral piece of the CrossFit puzzle. Understanding when you should scale and how is a key part of your development as an athlete. It is important to realize that scaling is not just for beginner athletes and has a variety of benefits across all skill sets

Ask Yourself:

1. Do I currently possess the mobility/control required to accomplish this safely?

2. Is this a volume I am currently capable of handling?

3. Am I confident in my ability to execute under fatigue?

‘I always scale x but I’m not getting better.’

Scaling options should adapt with you as an athlete and continuously push your comfort level. Utilizing proper progression and a variety of scaling levels will grow your capacity and ability.

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Scaling tiers example

Squat Snatch

The primary option for lifting will always be to complete a full movement with reduced weight, but the possibilities don’t stop there.

1. Beginner: Movement isolation (Muscle snatch, Power Snatch, OHS)

2. Intermediate: Movement separation (power snatch + OHS)

3. Advanced - Full Squat Snatch (Rx weight)

Toes to Bar

Gymnastics get a bit more complicated since there are a variety of steps required to achieve full movement competency

1. Beginner: Range of motion/correct muscle activation (strict hanging knee raise, V-up)

2. Intermediate: Technique establishment (kip swings, 1 knee raise + 1 T2B, High leg raises, V-snaps)

3. Advanced: Perfecting technique and building capacity (small quick T2B sets, strict T2B)

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