How To “Modify” & Stay On Track – Coach Misty

I know a lot of you get super excited when you “RX” a workout or get annoyed when you can’t. And NOT to take away from the effort and work it takes to “RX” a workout…. Buuut RX is not the goal and scaling a workout should not frustrate you.

Reasons going forward why you should modify a workout:

1. You are injured and it would be stupid to attempt the workout as is
2. You are physically unable to complete the movements as written to get the desired stimulus of the workout
3. You have specific goals and a slight adaptation will help you get closer to them

You’re injured

If you haven’t already read Head Coach Milo’s blog “Pain doesn’t mean stop”, stop right now and go take a look at how pain or injury does not have to control your life or training.

Key thing please, LET YOUR COACHES KNOW! Make sure we are fully aware of what you are battling with, we are here to help and we can modify workouts in such a way that you can still:
1. Get the required stimulus,
2. Strengthen your weak area and
3. Not make the injury worse

Annnd if the injury is in such a way that you can’t quite get the required stimulus of the workout anymore and have to slow it right down, we can help modify your training so that you can in the meantime strengthen your other weak areas, work on what you suck at or maybe towards other goals you may have aaand still love your training.

You’re physically unable to complete the workout

This is one of the most common reasons for a modification of a workout, but guys seriously, you need to modify in order to hold the programming true and for your body to adapt to your training and for you to get fitter and stronger.

The goal of scaling weight and the movement in a workout is to find the best workout for you, one that will keep your intensity at the required level while keeping your movement and technique safe.

You don’t have to scale at the start of the workout either, there is no rule. You could start at the prescribed weight and as you lose intensity or form bring the weight down or bring the reps down. The key thing is to remember what the required stimulus of the workout is and that form trumps EVERYTHING!

The same thing goes for movements guys, just because you only have 2 Pull-ups, does not mean you need to scale straight away to jumping pull-ups or ring rows etc. etc. etc. You could do those 2 pull-ups every round and then scale the remaining reps.
Also if you did jumping pull-ups yesterday and there are pull-ups today, don’t be afraid to tell the coach, and ask for something else that will help you get closer to that goal. I.e. Bent over rows☺

Specific goals

If you use CrossFit to support another sport you play or if you have specific goals you are chasing, you can modify the workout to more suit your required need. Please always check with the coach first!

If you are a pull-up ninja and you are trying to get better at chest to bars or muscle-ups, why not modify the pull-ups in the workout to muscle ups and bring the rep scheme down?

Or if the WOD has 10 rounds of cleans building in weight, instead of starting light and ending heavy, why not start heavy and only add a small amount of weight every second round, for if you are more strength focused at the moment.

In summary guys by modifying the workout you can get the best out of it for you, can keep yourself training and can not only enjoy it just as much still but it can get you closer to your goals!


A) Deadlift
3×5 @40-60%

B) 15min AMRAP:
30 Double Unders
15 Wall Balls 9/6kg
30 Double Unders
15 Toes to bar


Classic CrossFit

A) Front Squat
70% x 3
80% x 3
90% x max reps

B) Every 5min. x 4 Rounds:
15 Thrusters 40/30kg
Run 400m
15 Pull-ups


A) 16min. AMRAP:
10 Goblet Squats 32/24kg
10 DB Bent Over Rows
50 Double Unders
Rest 1min. After Each Round

Rest 4min.

B) 16min. AMRAP:
8 Goblet Lunges
8 Cal Bike
8 Wall Balls 9/6kg
8 Cal Row


Classic CrossFit

A) Push Press
Build to a heavy single for the day!

B) For Time:
1000m/800m Row
15 Power Clean and Jerks 60/40kg
1000m/800m Ski Or 1/0.7 Mile Assault Bike
15 Power Clean and Jerks 60/40kg

Time CAP: 16min.


Classic CrossFit

A) Skill Work
Choose between
Handstand Push Ups /HS Walks
Muscle Ups

B) 25 Mins Move through
20 cals Ski/Ad
15 perfect air squat (use a light plate to press out while squatting if needed)
Skill movement of choice (Similar to above)
10 single-arm dumbbell bench press R/L (moderate)
20 shoulder taps in a push up plank R/L
20 calorie row


A) 10min. AMRAP:
400m Run
20 Hang Alt. DB Snatch 22/16kg
15 Pull-Ups

B) 10min. AMRAP:
Row 500m
15 Hang DB Power Cleans 22/16kg
15 TTB

C) 10min. AMRAP:
Bike 20/15 Cals
10 DB Thrusters 22/16kg
15 Burpees

*Rest 3min. Between Sections
*If you get 3 Rounds at any station you can stop and get bonus rest.


Classic CrossFit

Crossfit Open for 2020 Week 1


Open WOD pending!