Learning how to scale CrossFit workouts is a vital skill for every athlete. Scaling allows anyone, regardless of their ability level or the amount of time they have been taking CrossFit classes, to receive the same stimulus from a WOD. It also allows two athletes of widely varying ability levels to compete against one another.
The following five workouts are classic CrossFit WODs. Each entry offers different ways to scale the workout, as well as tips to help you get the best time and/or score possible. Have fun and keep enjoying your training.
SCALED MURPH
Murph is one of the most infamous CrossFit workouts ever invented.
For the RX version each athlete must wear a weighted vest and complete the following:
Murph RX:
- Run 1 Mile
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
- Run 1 Mile
For many athletes this is simply unattainable. So here are a few options for great ways to scale the workout.
Scaling Murph
As with everything we do we can scale in several different ways. We can scale movements, loads, time domains and the amount of reps. Scaling the movements of ‘Murph’ is simple, pull ups to banded pull ups or ring rows, push ups to box push ups or knee push ups and the squats to a repeatable range of motion.
Scaling the rep scheme is also simple. A scaled version might look like:
- Half mile run
- 50 pull ups
- 100 push ups
- 150 air squats
- Half mile run
Totally partitioned Murph
For some breaking down a long ‘chipper’ style workout makes it infinitely more manageable – this includes the run. Therefore, we could opt to partition the whole workout:
20 rounds of:
- Run 160m
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
Whichever variation of ‘Murph’ you opt for make sure you consider how the workout is supposed to be completed. ‘Murph’ shouldn’t take you over an hour but you shouldn’t finish it in 20 either. You shouldn’t be stood looking at the bar or resting on your knees for minutes at a time but you also shouldn’t hit the whole thing unbroken. So, make sure you pick a scaling option that suits your ability but one that maintains the pure suck that ‘Murph’ should bring – if in doubt ask your coach. And remember to hit it hard, no matter what!
SCALED CINDY
Another classic CrossFit girl WOD, Cindy is a 20 minute AMRAP of the following 3 movements.
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Scaling Cindy
Scale the time on this workout before scaling the movements. The pull-push-squat flow is a proven combination for testing fitness and endurance, so don’t change the order of exercises, either.
AMRAP 10 or AMRAP 15 versions of Cindy are a good way for new CrossFit athletes to get a taste for Cindy.
If you can’t do pull-ups, sub ring rows or jumping pull-ups.
Reduce the push-ups to kneeling or bench push-ups if necessary. And don’t scale squats unless absolutely necessary.
Tips for Cindy
Glance at the clock before you start a new round during the first five minutes.
This will give you a chance to see how long it’s taking you per round and if you’re slowing your pace.
By the end of five minutes, you should be breathing steadily (not gasping) and have an idea of what a comfortable pace is for you. From that point on, your goal is to sustain that pace.
Remember, this workout is about seconds. There are three transitions between each round, meaning if you take extra seconds to transition between them you will add six extra seconds to each round. This isn’t good for your score.
Set up a whiteboard where you can write down or wipe away numbers to track your score. You can also use poker chips, but if you have to move away from the pull-up bar to move one, you’re wasting time.
Either put them some place you can reach them or have someone count for you. Do each set of squats under the pull-up bar so you can immediately start the next round.
SCALED MARY
Mary is one of the Crossfit Girl WODs and the RX version is a 20 minute AMRAP of the following 3 movements.
- 5 handstand push-ups
- 10 pistols (alternating legs)
- 15 pull-ups
Mary is a CrossFit benchmark WOD used to assess an athlete’s progress over time.
The Mary WOD is formed of three bodyweight movements – handstand push-ups, pistols and pull-ups – so it may be less daunting than some of the other workouts, however, handstand push-ups and pistols both require a high level of strength and balance, while the 20-minute duration is a significant endurance test.
Scaling Mary
There are scaling options for all three movements.
For handstand push-ups: using a mat and/or a plate for the handstand push-up, piked push-ups on a box or regular push-ups. Alternatively, you can perform a push press or dumbbell shoulder press to simulate the handstand push-up movement.
For pistols: pistols with a counterweight, pistol to a box or pistol with band support.
For pull-ups: banded pull-ups, jumping pull-ups and ring row.
SCALED FRAN
Fran is an iconic CrossFit workout, however scaling must be done carefully in order to maximise the intended stimulus of the WOD.
The RX version is as follows:
21-15-9 Reps For Time
- Thrusters (95/65 lb)
- Pull-Ups
Scaling Fran
Greg Glassman always stated that Fran is not meant to be a 10 minute workout. If you are going over this time then drop the weights and scale until you’re hitting it hard in a short time, then start scaling up the weights.
The most simplistic scaled version involves thrusters with an empty bar and ring rows in the same 21-15-9 structure, however you must choose the version that is right for your ability level.
This WOD is meant to feel light, fast, and evoke pain—the good kind of pain. Both the thrusters and pull-ups should be done in large or unbroken sets. Scale the movements so you can go FAST—sets of two and three repetitions won’t get your lungs/legs/arms burning in the way they were intended to burn for this WOD.
Intermediate
21-15-9
- Thrusters (75/55 lb)
- Pull-Ups
Beginner
21-15-9
- Dumbbell Thrusters (2×15/10 lb)
- Ring Rows
Tips for Fran
Figure out the rhythm for your unbroken thrusters is vital.
Squats should be slightly slower than your fastest front squat. The top portion of the movement should be quicker than a heavy push press, then the transition from “touch and go” at the top back to front rack and down should be quick as well
Do not rest with the bar overhead in the thruster. Taxing your shoulders (especially in Fran) is no good. If you have to rest, pause in the front rack position. Never set that bar down. Pull ups are pull ups, a skill you have to work on to string together however you can.
Moving through the thrusters at a manageable pace is the real key to success in this workout.
SCALED DIANE
The RX version of Diane is a classic CrossFit couplet of deadlifts and handstand push ups.
21-15-9 reps of:
- Deadlifts, 225 lb. / 155 lb.
- Handstand push-ups
Scaling Diane
When scaling CrossFit workouts, it is best, where possible, to scale load first before movement. However for bodyweight exercises this is not possible.
Handstand pus ups are a difficult movement to RX. Depending on your current ability level, try using these movements to scale that part of Diane. The following five are rated from easiest to most difficult.
- Incline Push Up – hands are higher than feet
- Push Up
- Ring Push Up
- Decline Push Up – feet are higher than head
- Handstand Push Up
You can also try the following versions from CrossFit.com.
Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups
Women deadlift 95 lb. and perform hand-release push-ups
Teenagers 14-15:
Boys deadlift 135 lb.
Girls deadlift 95 lb.
Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups.
Girls deadlift 55 lb. and perform hand-release push-ups.
Masters 55+:
Men deadlift 185 lb. and push press 95 lb.
Women deadlift 125 lb. and push press 65 lb.
Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups.
Women deadlift 80 lb. and perform hand-release knee push-ups.
