Crossfit Programming, Scaling, and Modifications 2 — Questions and Answers
Question 1: When scaling a workout for a beginner, which principle should guide the coach's decisions above all others?
- Maintain the intended stimulus of the workout (Correct answer)
- Reduce the total volume by 50%
- Always substitute barbell movements with dumbbells
- Prioritize speed over load
Correct answer: Maintain the intended stimulus of the workout
The primary goal of scaling is to preserve the intended stimulus—whether that's muscular endurance, power output, or aerobic capacity—while making the workout accessible.
Question 2: A CrossFit class has athletes ranging from beginner to advanced. Which programming approach best serves this mixed-ability group?
- Program only beginner-level movements so no one is left out
- Provide a single Rx prescription and let athletes self-select their load
- Design workouts with clear scaling options that preserve the stimulus for all levels (Correct answer)
- Separate classes by ability level at all times
Correct answer: Design workouts with clear scaling options that preserve the stimulus for all levels
Effective programming for mixed-ability groups includes intentional scaling options so every athlete can safely achieve the same general stimulus.
Question 3: Which of the following is the BEST substitute for double-unders when scaling for an athlete who cannot yet perform them?
- Rest for the double-under portion
- Single-unders at 3× the rep count (Correct answer)
- Box jumps at the same rep count
- Burpees at half the rep count
Correct answer: Single-unders at 3× the rep count
Single-unders at 3× the reps approximate the cardiovascular and coordination demand of double-unders when the skill is not yet developed.
Question 4: A coach notices an athlete consistently finishing metcons far under the intended time cap. What programming adjustment is most appropriate?
- Increase the time cap
- Increase the athlete's load, reps, or movement complexity (Correct answer)
- Have the athlete rest for the remaining time
- Switch the athlete to a different workout
Correct answer: Increase the athlete's load, reps, or movement complexity
If an athlete consistently finishes well under the time cap, the stimulus is insufficient; appropriate increases in load, volume, or complexity will better challenge them.
Question 5: When modifying a handstand push-up for an athlete who lacks the strength, which scaling option best maintains the pressing stimulus?
- Push-ups on the floor
- Pike push-ups with feet elevated (Correct answer)
- Dumbbell bench press
- Ring rows
Correct answer: Pike push-ups with feet elevated
Pike push-ups with feet elevated most closely replicate the vertical pressing angle and load of a handstand push-up.
Question 6: CrossFit programming aims to develop fitness across which three metabolic pathways?
- Phosphagen, glycolytic, and oxidative (Correct answer)
- Aerobic, lactate, and alactic
- Fast-twitch, slow-twitch, and intermediate
- Anaerobic, aerobic, and neuromuscular
Correct answer: Phosphagen, glycolytic, and oxidative
CrossFit deliberately trains all three metabolic pathways—phosphagen (short, powerful bursts), glycolytic (moderate duration), and oxidative (long duration)—to build broad fitness.
Question 7: An athlete has a shoulder injury and cannot press overhead. Which modification allows them to participate in a workout that includes thrusters?
- Skip thrusters entirely and add extra running
- Goblet squats combined with a pressing movement they can tolerate
- Front squats only, removing the press component (Correct answer)
- Replace thrusters with deadlifts
Correct answer: Front squats only, removing the press component
Front squats preserve the squatting stimulus of the thruster while eliminating overhead pressing that could aggravate the shoulder injury.
Crossfit Programming, Scaling, and Modifications 2
When scaling a workout for a beginner, which principle should guide the coach's decisions above all others?