CrossFit Rank

Scaling Beginner and Advanced CrossFit Classes

Do you want to get in shape quickly? We have Beginner CrossFit Metcon and Beginner CrossFit Metcon classes everyday. Get Started Safely. We know you’ve heard by now that if you want to get in shape quickly — you need to join a CrossFit Box. But if you aren’t in shape — how can you get in shape safely? Is CrossFit safe if you are a total beginner?

Yes, because of a principle called scaling. Scaling is a training principle of CrossFit where we preserve the intended stimulus of the workout, but we modify the load, reps, or technical requirements of the exercise to make it better for you. Scaling is also called adjusting or modifying a workout. In addition, we offer special Beginners-only CrossFit classes every day.

To successfully scale a workout, your CrossFit coaches consider the scalability of the workout from the outset of its design. Here’s an example of how we scaled the workout scheduled for April 6, 2021.

CrossFit WOD: Front Squats & Burpee Pullups (Rx Level)

For Time:

21-15-9-6-3 Reps
• Barbell Front Squats
• Burpee Chest 2 Bar Pullups

Time Cap: 20 Minutes

Barbell Weight: 155 ♂ / 125 ♀

For 95% of people that workout is simply too difficult to complete in the time cap. We know that many of our newer members don’t have the strength to do that many barbell Front Squats in 20 Minutes. Many members cannot even do 5 pullups let alone 54 Chest to Bar pullups in 20 minutes. So we apply the principle of scaling to make the workout easier. Here is how we built 5 additional scalings for the CrossFit Metcon Workout of the Day.

Advanced Classes

Rx Scaling

For Time:

21-15-9-6-3 Reps
• Barbell Front Squats
• Burpee Chest 2 Bar Pullups

Time Cap: 20 Minutes

Barbell Weight: 155 ♂ / 125 ♀

Expert Scaling

For Time:
21-15-9-6-3 Reps for Time
• Barbell Front Squat
• Burpee Pull-Ups

Time Cap: 20 Minutes

Barbell Weight: 135 ♂ / 95 ♀

Experienced Scaling

For Time:
21-15-9-6-3 Reps for Time
• Barbell Front Squat
• Burpee Pull-Ups

Time Cap: 20 Minutes

Barbell Weight: 105 ♂ / 80 ♀

Intermediate Scaling

For Time:
21-15-9-6-3 Reps for Time
• Dumbbell Front Squat
• Burpee + 5 Hanging Knee Raise

Time Cap: 20 Minutes

Dumbbell Weight: 70 ♂ / 50 ♀


Intermediate Classes

Experienced Scaling

For Time:
21-15-9-6-3 Reps for Time
• Barbell Front Squat
• Burpee Pull-Ups

Time Cap: 20 Minutes

Barbell Weight: 105 ♂ / 80 ♀

Intermediate Scaling

For Time:
21-15-9-6-3 Reps for Time
• Dumbbell Front Squat
• Burpee + 5 Hanging Knee Raise

Time Cap: 20 Minutes

Dumbbell Weight: 70 ♂ / 50 ♀

Advanced Beginner Scaling

For Time:
21-15-9-6-3 Reps for Time
• Dumbbell Front Squat
• Burpee + 3 Hanging Knee Raise

Time Cap: 20 Minutes

Dumbbell Weight: 50 ♂ / 40 ♀


Beginner Classes

Advanced Beginner Scaling

For Time:
21-15-9-6-3 Reps for Time
• Dumbbell Front Squat
• Burpee + 3 Hanging Knee Raise

Time Cap: 20 Minutes

Dumbbell Total Weight: 50 ♂ / 40 ♀

Beginner Scaling

For Time:
21-15-9-6-3 Reps for Time
• Goblet Squats
• No Pushups Burpees + TRX Row x2

Time Cap: 20 Minutes

Kettlebell Weight: 35 ♂ / 22 ♀

All members are evaluated independently and are progressed to the next rank based on their previous experience, injuries, and fitness level. We evaluate your logged lifts in SugarWOD. We will make adjustments within the class scaling for the health and safety of our members.

Beginner Classes: include beginner and advanced beginner scalings.

Advanced Classes: include intermediate, experienced, expert, and Rx’d scalings.

  • Beginner CrossFit Rank: 0-14 Classes attended:
    New to CrossFit, deconditioned (e.g. very out-of-shape), one more mobility restrictions of previous injuries.
  • Advanced Beginner CrossFit Rank: 15-44 Classes attended:
    Some CrossFit experience, deconditioned, one more mobility restrictions of previous injuries.
  • Intermediate Rank: 45-74 Classes attended:
    Some CrossFit experience, in shape, knowledge on how to manage mobility restrictions of previous injuries.
  • Experienced Rank: 75-134 Classes attended:
    Familiar with some scaling options, six months or more recent CrossFit experience, in shape, knowledge on how to manage mobility restrictions of previous injuries.
  • Expert Rank: 135-254 Classes attended:
    Able to self scale most workouts, significant CrossFit experience, in shape, mobility restrictions are well managed.
  • Rx Rank: 255+ Classes attended:
    Able to self scale all own workouts, significant CrossFit experience, in shape, mobility restrictions are well managed.

Which Scaling is Right for You?

Wherever possible you should register for the class that corresponds with your CrossFit Rank. By splitting the classes into a Beginner and Advanced classes, we provide more instruction to beginners, and provide more training time to advanced athletes. Splitting the classes improves the safety of the classes, especially for beginners. In advanced classes, we can program more exercises with more advanced techniques, since we won’t have to over the basics.

If it’s inconvenient for you to take a class that is designated for your CrossFit Rank, the following guidelines apply.

Beginners Taking an Advanced Class

Members with Ranked as “Beginner” cannot take Advanced Classes. Members with the CrossFit Rank, “Advanced Beginner,” can take an Advanced Class provided they have met the following requirements:

(1) They have reviewed the Intermediate scaling on SugarWOD and they are confident that they do the Intermediate Scaling as Written, OR
(2) They have reviewed the Advanced Beginner Scaling on SugarWOD, they do not need the coach to assist them with the setup of the exercises, and do not need the coach to teach them the advanced beginner scaling.

Advanced Members Taking a Beginner Class

Members with an Advanced CrossFit Rank can take a Beginner Class provided:
(1) They can scale the Advanced Beginner workout by increasing the load or the reps, OR
(2) They are happy with doing the Advanced Beginner Scaling as written.

Advanced Members should be patient with the speed of the Beginner Class. It will be slower than the Advanced Class. Advanced Members will finish the workout early, so Advanced Members are expected to cheer on & support the Beginner Members as they work to finish the WOD.

What Rank Are You?

Did you know you can view your CrossFit Rank right in the Zen Planner App? Yep. Just click Attendance and you can see your Current Rank and how many more sessions you need to qualify for the next Rank Test.

Beginner CrossFit Class
CrossFit Rank of Expert

Rank Tests

During the Rank Test, we review your SugarWOD tracking, class attendance, and coach recommendations when promoting you to the next rank. If you are logging your workouts into SugarWOD & attending classes regularly progressing at the average speed, you’ll pass your Rank Test. If you already have a lot of experience when you join, you’ll be upgraded into a higher rank more quickly.

What About CrossFit KORE & the Other Classes?

  • CrossFit Strong: Beginner, Advanced Beginner & Experienced
  • CrossFit Metcon: Beginner, Advanced Beginner, Intermediate, Experienced, Expert
  • CrossFit KORE: Beginner, Advanced Beginner, Intermediate, Experienced, Expert
  • CrossFit Rx Class: Rx
  • Beyond Stretch: All Levels Welcome
  • FireFlow: All Levels Welcome
  • Butts & Guts: Beginner and Advanced
  • Engine: Beginner and Advanced

Can I make own adaptions for the scaling?

Yes, but always talk with your coach first before applying any custom scaling to a workout. We want to make sure you are safe.

What Does Scaling Look Like in CrossFit Strong?

CrossFit Strong has two main scalings – Experienced and Beginner. Expert and Rx Rank members will just lift heavier weights. Advanced Beginners can attend beginner classes, while intermediate members work on their technique in the advanced classes.

CrossFit Strong Experienced

Warmup (3 Minutes)

• Prying Squats 45 seconds
• Hollow Hold 1 minute
• 20 Air Squats (beginner squat to med ball)

5 x 5 Back Squat

For Load. 15 Minute Time Cap

50 Mixed Grip Pullups for time

12 Minutes Time Cap

Cooldown (3 Minutes)

• Lat Roll 1 minute per side
• Quad Roll 1 minute per side

CrossFit Strong Beginner

Warmup (3 Minutes)

• Prying Squats 45 seconds
• Hollow Hold 1 minute
• 20 Air Squats (beginner squat to med ball)

5 x 10 Goblet Squat

For Load. 15 Minute Time Cap

150 Mixed Grip Ring Rows

12 Minutes Time Cap

Cooldown (3 Minutes)

• Lat Roll 1 minute per side
• Quad Roll 1 minute per side

What Does Scaling Look Like in CrossFit KORE?

In the CrossFit KORE, we provide scalings: Expert, Experienced, Intermediate, Advanced Beginner, and Beginner Scaling.

Expert Scaling

5 Rounds for Time
• 20 Kettlebell Sumo Deadlift High Pull to Squat 44/35 lbs.
• 30 Bosu Plank Jacks

20 min time cap – Score is time to complete

Experienced Scaling

5 Rounds for Time
• 20 Kettlebell Sumo Deadlift High Pull to Squat 35/31 lbs.
• 30 Bosu Plank Jacks

20 min time cap – Score is time to complete

Advanced Beginner Scaling

5 Rounds for Time
• 20 Kettlebell Sumo Deadlift High Pull 31/25 lbs.
• 20 Kettlebell Goblet Squats 31/25 lbs.
• 30 Plank Jacks

20 min time cap – Score is time to complete

Beginner Scaling

4 Rounds for Time
• 20 Kettlebell Sumo Deadlift 25/22 lbs.
• 20 Kettlebell High Pull 25/22 lbs.
• 20 Kettlebell Goblet Squat 25/22 lbs.
• 20 Plank Taps

20 min time cap – Score is time to complete

What Does Scaling Look Like in Butts & Guts?

Butts and Guts has two scaling, intermediate and beginner.

Butts & Guts Intermediate

Butts & Guts Warmup

3 Rounds
• 10 Glute Bridges
• 20 Swiss Ball Situps

Scoring: Time

50 Hip Thrusts for Time

At 75% of your one-rep max Hip Thrust, do 50 Hip Thrusts for time.

Time Cap is 15 Minutes

Scoring: Time

Pikes and Jacknifes

For Time
10 Swiss Ball Pikes
15 Swiss Ball Jack Knifes

20 Swiss Ball Pikes
30 Swiss Ball Jack Knifes

15 Swiss Ball Pikes
45 Swiss Ball Jack Knifes

30 Swiss Ball Pikes
60 Swiss Ball Jack Knifes

Time Cap is 15 Minutes. If you don’t complete all the reps, then log the number of reps you completed.

Scoring: Time

Butts & Guts Beginner

Butts & Guts Warmup

3 Rounds
• 10 Glute Bridges
• 20 Swiss Ball Situps

Scoring: Time

50 Hip Thrusts for Time

50 Hip Thrusts for time 135 ♂ / 95 ♀

Time Cap is 15 Minutes

Scoring: Time

Reverse Crunch and Walkouts

For Time
5 Walk Outs
15 Reverse Crunch

10 Walk Outs
30 Reverse Crunch

15 Walk Outs
45 Reverse Crunch

20 Walk Outs
60 Reverse Crunch

Time Cap is 15 Minutes. If you don’t complete all the reps, then log the number of reps you completed.

Scoring: Time

What is the CrossFit Rx Class?

In the CrossFit Rx class, we write one scaling – the Rx. It is up to the member to make their own adjustments to the scaling as necessary. The coach will do the workout with the class as a participant. For this reason, members should be at least at the Experienced level before they take the Rx Class.

Where Can I Preview CrossFit Sand & Steel’s Workouts?

There are three ways you can view our workouts before you come to class. CrossFit Beginners should definitely check this out to prepare for the workout.

  • Subscribe to our Newsletter WOD list and you’ll be emailed them every day at 9PM.
  • Members have access to our workouts through SugarWOD.
  • You can view them on our Workout of the Day Page.
https://www.sandandsteelfitness.com/wod/

Preview the Workout on SugarWOD

On our App, you’ll find videos of the exercises we’ll be doing in classes. These videos are helpful for you to watch to prepare for the workout. We have Beginner CrossFit videos as well.

 
 
 
 
 
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A post shared by Paul Roberts, BME JHU (@paul_sscf)

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