SUBSTITUTIONS
Yes, workouts can be adjusted to suit your exact fitness level, ability and goals. When in doubt, consult a credentialed CrossFit trainer. Remember this: In general, substitutions and scaling preserve the intended effects of the original workout. Injuries, flexibility issues, training history, day-to-day mindset and energy, and many other factors will influence your decisions. The CrossFit affiliate community has come up with a tremendous number of creative substitutions to accommodate just about any athlete, and online searches will reveal hosts of modifications for any movement. A few common substitutions are described below. Detailed instructions on scaling can be found in the“CrossFit Level 1 Training Guide”and theCrossFit Journal.
To start, review the“CrossFit Level 1 Training Guide”for scaling instructions. TheCrossFit Journalalso contains resources to help you adjust the workout to your level.
In general, choose a load that’s manageable for you or use a percentage of the weight prescribed. Reduce volume to something that reflects your recent activity level; the workout should be challenging but not excessive or overwhelming. Replace movements you can’t do with similar movements that are available to you. In every workout, strive for consistent mechanics before increasing intensity.
See AlsoDouble-Unders: The Ultimate Guide to the Perfect "Dubs" | Invictus FitnessAerobic Substitutions | Functional Bodybuilding Help CenterExercises that complement rowing10 Amazing Health Benefits of Skipping Rope - PharmEasy BlogWhen in doubt, consult a credentialed CrossFit trainer.
Many movements can take the place of rope climbs. Towel pull-ups are one great option. For more realism, set one hand high and one hand low on the towel. “See-saw” towel pull-ups are also an option. If you have a rope but can’t pull your weight, tie a dumbell or kettlebell to one end and pull the rope toward you hand over hand. You can do this along the ground or you can throw the rope over a bar and hoist the weight to the top. Use the climbing arm motion as much as possible.
When substituting aerobic exercises, use comparable time intervals. For example, if you run 400 m in 90 seconds, row, bike, jump rope, run stairs, etc. for 90 seconds. Box jumps, heavy-bag work, kettlebell or dumbbell swings, weighted stair climbing or box stepping can also be used if other options are not available. Sumo deadlift high pulls can take the place of a rowing machine. Use 45 lb. for men and 35 lb. for women, and count each rep as 10 m. Keep in mind that the effects of one movement are not exaactly the same as the effects of another. Log the modification you used so you can compare efforts.
Dumbbell or barbell thrusters often work well. Because you can’t throw dumbbells or a bar in the air, use about twice the specified ball weight and do the reps as explosively as possible. Medicine balls are now widely available, and creative athletes have made their own with relative ease.
Pull-ups and dips. Common rep schemes often equate a certain number of pull-ups plus a certain number of dips with 1 muscle-up. The exact numbers will depend on the athlete. Again, the goal is to preserve the stimulus of the original movement.
A host of options exists, including assisted pull-ups, jumping pull-ups, negatives, ring rows, pull-downs or negatives. A word of caution: Controlling volume addresses the risk of rhabdomyolysis in less-experienced athletes or those returning after time off. Increased volume of eccentric movement (pull-up negatives, for example) correlates to risk of rhabdomyolysis.
Support all or most of your body weight while working with similar pressing movements, using assistance or shortening the range of motion. You can place your hands on the floor and your legs on a bench, ball or counter (bend at the waist), or you can hook your toes over a bar in a stable rack. You can do partial reps, building up to full range of motion; for example, stack a few books up under your head and lower to the books. Try to remove a book from the pile every workout or so until you are working from the floor. You can also substitute standing presses using absolutely no leg drive, but presses are not as good as working with a variation of the handstand push-up. Finally, if you are comfortable and stable upside down, kick up and practice lowering yourself to the floor slowly and under control to build strength. A coach/spotter can also help you work the eccentric in this manner, perhaps offering assistance on the concentric portion as well.
Work on tuck sits (both legs tucked up to your chest), one-leg-extended L-sits (you can alternate legs) or use bands for support (set your parallettes under the pull-up bar and hang the bands from the bar, then put your legs or feet through the band). Work with a spotter or coach if available. To build strength, get into any L-sit position you can (tuck sit, L-hang, etc.) and slowly lower your knees or legs to the floor under control.
Do 3 regular parallel-bars dips for every ring dip prescribed.
Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Explode off the ground as quickly as possible and repeat for the required number of repetitions.
Good mornings(with or without weight) or prone back extensions (supermans). Many other movements will work, such as lying over an exercise ball with your feet hooked under a bench or bar.
As with back extensions, there are lots of ways to do glute-ham sit-ups. Try lying over an exercise ball with feet hooked under a bench or bar. You can also use a bench in place of a ball.
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Substitutions in CrossFit Workouts
The article discusses the concept of substitutions and scaling in CrossFit workouts. Substitutions and scaling are used to adjust workouts to suit an individual's fitness level, ability, and goals. The goal is to preserve the intended effects of the original workout while taking into account factors such as injuries, flexibility issues, training history, mindset, and energy levels.
The CrossFit affiliate community has come up with numerous creative substitutions to accommodate different athletes. Online searches can reveal a host of modifications for any movement. The article suggests consulting a credentialed CrossFit trainer when in doubt.
Scaling Instructions
The article recommends reviewing the "CrossFit Level 1 Training Guide" for scaling instructions. This guide provides detailed instructions on how to adjust workouts to an individual's level. It is a valuable resource for understanding the principles of scaling in CrossFit.
Load and Volume
When choosing a load for a workout, it is important to select a weight that is manageable for you or use a percentage of the weight prescribed. The article suggests reducing the volume of the workout to reflect your recent activity level. The workout should be challenging but not excessive or overwhelming.
Movement Substitutions
If you are unable to perform a certain movement, the article suggests replacing it with similar movements that are available to you. For example, if you can't do rope climbs, towel pull-ups or "see-saw" towel pull-ups can be great options. If you have a rope but can't pull your weight, you can tie a dumbbell or kettlebell to one end and pull the rope toward your hand over hand.
Aerobic Exercise Substitutions
When substituting aerobic exercises, it is recommended to use comparable time intervals. For example, if you run 400m in 90 seconds, you can row, bike, jump rope, run stairs, or perform other exercises for 90 seconds. Box jumps, heavy-bag work, kettlebell or dumbbell swings, weighted stair climbing, or box stepping can also be used as alternatives.
Movement Effects and Comparisons
It's important to note that the effects of one movement may not be exactly the same as the effects of another. The article suggests logging the modification you used so you can compare efforts over time.
Pull-Ups and Dips
The article mentions that various options exist for pull-ups and dips. Common rep schemes often equate a certain number of pull-ups plus a certain number of dips with one muscle-up. The exact numbers will depend on the athlete. The goal is to preserve the stimulus of the original movement.
Handstand Push-Up Substitutions
For handstand push-ups, the article suggests working on tuck sits, one-leg-extended L-sits, or using bands for support. These exercises can help build strength and provide alternatives to handstand push-ups.
Ring Dips and Parallel Bars Dips
The article recommends doing three regular parallel-bars dips for every ring dip prescribed. This can help maintain the stimulus of the original movement.
Double-Unders Substitutions
The article suggests doing tuck jumps as a substitution for double-unders. It emphasizes that multiple single-unders do not compensate for the exertion required for double-unders. The goal is to explode off the ground as quickly as possible and repeat for the required number of repetitions.
Substitutions for Back Extensions and Glute-Ham Sit-Ups
For back extensions, good mornings (with or without weight) or prone back extensions (supermans) can be used as alternatives. Similarly, there are various ways to do glute-ham sit-ups, such as lying over an exercise ball with feet hooked under a bench or bar.
These are some of the concepts discussed in the article regarding substitutions and scaling in CrossFit workouts. Remember to consult a credentialed CrossFit trainer for personalized guidance and to ensure proper form and technique.
