In my opinion, one of the most important yet misunderstood aspects of Crossfit will always be scaling and progressions; as it is as much of an art as it is a science. According to the Crossfit journal, by correctly altering and customizing workouts we can increase our work capacity, and subsequently make training more gratifying. So if that’s the case, why do so many athletes avoid it? And why, to many athletes, does the word “scaled” carry such a negative connotation? The word “scaled” should not diminish one's efforts, and working on progressions does not mean we are bad at something....

Strength WOD

1 Power Snatch + 1 Overhead Squat + 1 Hanging Squat Snatch
1 Set every 2 minutes for 16 minutes – Build up in load


5 Hanging Squat Snatch
200 M Run
5 Rounds
Fitness: 95/65 (10 Hang Power Snatch)
Performance: 115/75
Open: 135/95


10 Pull Ups
10 Burpees
AMRAP 5 Minutes
Then 1 minute Plank
Max Cals on the Ski Erg
AMRAP 5 Minutes
Then 1 Minute Plank
10 V ups
10 Push Press (5 each arm with a DB)
AMRAP 5 Minutes
It’s Saturday, let’s make those weights float.