According to the survey, some of you want an alternative workout programmed just in case you don't want to/don't think you can do the WOD. To clarify: all of the movements we do have an appropriate scale, so everyone can do the WOD regardless of abilities. Scaling not only includes decreasing the weight you are lifting or number of reps/rounds you are to perform, but also subbing a more manageable exercise so that you still get the effects of the Rx movement.
Examples of common exercises and appropriate scaling/subbing are:
– Instead of knees to elbows…hanging leg raises or sit-ups
– Instead of Chest-to-floor push-ups…push-ups on knees
– Instead of Muscle-ups…muscle-up rows
– Instead of Handstand push-ups…decline push-ups from a box
– Instead of Box jumps…step ups
If you're a beginner (or if you've missed a few weeks, if you're injured, sick etc.), scaling is crucial until you are acclimated to CrossFit. Again, scaling allows EVERYONE to do the WOD, so there's no excuse not to show up and give it your all!
Workout of the Day:
AMRAP in 30:
5 Deadlift 275/185
9 Box jumps, 24"