Champions Club Scaling Notes
A few things are important to remember about Regionals, Games, and other CF Event workouts that are posted on the main site. First, the workouts on crossfit.com are designed to, over time, exceed the capacities of the fittest human beings on the planet. So in short, even the tip of the spear athletes will have to scale workouts at some point. Secondly, although I have no knowledge the behind the scenes, the Games etc. workouts in particular are most likely designed to weed people out. So if you feel like 100 50-lb. dumbbell overhead squats excludes you, welp… And third, the Games etc. are not contained inside the walls of a small box, so the format and layout might be challenging to do at an affiliate or whatever. Just scale kids!
WORKOUT THEMES
See how taxing the midline effects our ability to lift/move odd objects. Stamina plays a factor mostly with the total reps.
MAIN DECISION
Keep the chipper-style of it, or go with come consistency?
TECHNIQUE SCALE
As is, cut the ROM on GHDs, or sub Kb swings for the core-to-extemity theme. Use a light dumbbell, 2.5 lb. plate, or a pencil with an eraser for the one-arm OHS
CONSISTENCY SCALE
Pick 2-3 of the movements, do an AMRAP in 20
INTENSITY SCALE
Same format, use a weight that can go nearly unbroken for pp/dl, sub L-sit or knees to elbows for GHD, and sub regular OHS (light) for dumbbell ohs.
INJURY SCALE
Upper-body – as is, one dumbbell if needed
Lower-Body – consistency scale with GHD sit-ups and dumbbell press
MY STUFF
12:08, did 5 rounds of 10 dumbbell push press, 15 dumbbell deadlift, 15 GHD sit-ups, then after those 5 rounds finished with 40 ohs at 45 lbs.
GENERAL FEAR LEVEL: 7
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