CrossFit is all inclusive. Anyone of any age, size, gender, capability etc can participate. At the heart of this, are infinite scaling possibilities which allow you to participate and compete, regardless of how fit/strong you are!

What does ‘scaling’ mean?

To scale something is to alter it from its original state, to something that better meets the needs of the person in question. 

For example, if a workout requires you to perform 10 ring muscle ups, but an individual cannot perform a single ring muscle up yet, then a scaling option could either be ring dips, ring rows, or even bar muscle ups.

How to scale correctly

Step 1: When scaling a workout, you must first identify what the stimulus of the workout is. Is it meant to be short and anaerobic, slower with high skill level, have an olympic lifting bias, or monostructural – focusing on working at threshold etc. 

Once the stimulus is identified it will be easier to choose scaling options that will allow for the individual to perform the workout at a level that is both manageable for them, and still holds its original intended stimulus. 

Step 2: Identify the individual’s level of ability. Are they:
Cognitive – early stages of learning, makes mistakes often and needs consistent support.
Associative – has partial understanding of the movement and is aware of own body mechanics but still requires support.
Autonomous – is unconsciously able to complete a movement correctly with little to no guidance needed. 

Step 3: Create a ladder of scaling options for the movement in question. At the top of the ladder is the movement in question. Every step under that should progressively decrease in degree of difficulty / intensity.

Scalable Aspects

Scaling is not limited to just altering the movement. Other ways you can scale a workout are as follows;

• Decreasing the rep scheme / distances / calories
• Decreasing the total volume of work required (i.e. rounds / sets)
• Decreasing the loading of the weights 
• Decreasing or increasing the time domain (i.e. less time so less work can be done, or more time so it allows for a slower cadence /  lower intensity)

There is no one single answer when it comes to scaling. It takes a combination of understanding the individual’s level of ability, what the workout stimulus is, and finding a movement / rep scheme / intensity that will cater to their needs. Combining these aspects to find the perfect scale takes time but can be mastered through practice practice practice.