Review of Scaling and Progressions in CrossFit: From Appropriate to Aspirational

Coach’s Brief
Scaling isn’t failure; it’s choosing the appropriate dose so you get the intended stimulus and live to train tomorrow. Progressions are how you earn complexity and volume. This review sets out a practical framework to scale with purpose and build towards Rx safely.

Why Scaling Matters
Every WOD hides a target intensity, time domain and fatigue profile. Miss that, and you’ve changed the workout. If “Fran” (21-15-9 thrusters and pull-ups) should be 2–5 minutes of red-line panic, doing it in 11 minutes with broken sets isn’t the same training effect. Proper scaling preserves the intent.

The Four Dials of Scaling

1. Load – barbell/kettlebell weight. Use a % of 1RM or an RPE target (e.g., “unbroken or one drop per set”).
   
   

2. Volume – reps/rounds. Reduce totals to keep within the time cap.
   
   

3. Range of Motion (ROM) – shorten to respect capacity (e.g., box to reduce squat depth while you build strength).
   
   

4. Complexity – pick a simpler movement pattern that trains the same function (e.g., ring rows before kipping pull-ups).
   
   

Progression Ladders (Gymnastics)

Pull-ups: Ring row → feet-elevated row → eccentrics → banded strict → strict → small kipping sets → butterfly (only once strict is solid).

Toes-to-bar: Beat swing → knee raises → knees-to-elbows → toes-to-bar singles → small linked sets.

HSPU: Pike box push-up → deficit pike → kick-up holds → strict to abmat → kipping (after strict standard met).

Muscle-up (bar/ring): Strict pull/chest-to-bar + deep dip strength → transition drills (low rings/bar turnover) → assisted reps → singles → linked reps.

Progression Ladders (Weightlifting)

Snatch: PVC positions → hang power snatch → hang squat snatch → floor power → full snatch.

Clean & Jerk: Front squat + clean pull → hang power clean → clean + front squat → jerk skills (dip/drive, push jerk) → full clean & jerk.

Common Scaling Sins

Ego Rx: You did the movements as written but butchered the stimulus. No medal.

All volume, no quality: 100 banded kips teach you to hang on, not to pull well.

Random swaps: Changing to a totally different pattern (e.g., rowing instead of pull-ups) when a rowing machine isn’t training the same limiter.

Coach’s Fixes

State the intended stimulus on the whiteboard. (“7–10 minutes, high power; barbell unbroken; gymnastics in 2–3 quick sets.”)

Set objective gates. “Kipping allowed only if you own 5–7 strict.”

Use EMOM density builds for progressions (e.g., 10 mins: 3 strict pull-ups on the minute).

Track your options. Keep a note of the scale you used and the finish time; progress next time.

Sample Scaling Tree (Fran)

Rx: 42.5/30 kg thruster + pull-ups.

Option A (load): 35/25 kg + pull-ups.

Option B (complexity): 30/20 kg + banded strict or jumping pull-ups (controlled descent).

Option C (volume): 15-12-9, keep sets unbroken.

Option D (ROM): 30/20 kg to a target box for depth while strength builds.

How to Know You’ve Nailed It

Finished inside the intended time cap.

Maintained the set structure the coach called out (e.g., unbroken wall balls).

Technique stayed intact under fatigue.

You could add slightly next time (more load, volume or complexity) without destroying quality.

Verdict
Scaling is a skill. Use the four dials—load, volume, ROM, complexity—to preserve intent, and climb clear progressions to earn Rx. Appropriate today beats aspirational-and-broken every day of the week.

-Luke