Are you scaling workouts correctly?

CrossFit Chiltern
Are you scaling workouts correctly?

So just a quick video talking about scaling and how you should think about scaling your workouts. So, for example we did Schmalls today and it's a workout that includes handstand press ups.

Now when people say handstand press ups, their first thing is what I want to make sure I'm upside down and I make sure I'm doing something that looks like a handstand press up. So, you see people obviously a handstand press up, I'm going to turn right here is, from the floor and in a handstand. A full press up is head to the floor. You see people sometimes put an ab mat here and then go through their handstand press up with that mat there. So, they've got a slightly shorter range of motion than in a regular handstand push up. Now it really depends on whether you're trying to match the appearance of the movement or the training intent of the workout. Sometimes, now and again, you might want to practice doing the kip version of the handstand press up and maybe a slightly smaller version of the handstand press up. But if that's all you do in this handstand press on the workout, you're going to struggle to improve enough of your shoulder strength through a full range of motion to be able to do a proper handstand push up.

A better option from trying to do that most of the time is to do either some variation of a press up so whether that's just a full press up from the floor or a pike handstand press up or a shoulder press okay, with a barbell. Push press is a good one, good example to do because a push press, you're going to get that lower body kip motion using your hips to full extension and then you're going to press that bar overhead and work the shoulders rather than sort of in a handstand press up obviously, I know that the range is basically from here. This one you're going to work it from a full range of motion here but a little push press, it's probably more like the main pair is coming from about here. That's going to work your shoulder strength. That's going to build your strength up so that in the future, you will be able to do a handstand press up and that will be closer to the training intent of the workout than doing a very small handstand press up especially if you're using more than one ab mat.

There's nothing with wrong with scaling it that way but just think about what you're choosing for that training intent and I'm just going to grab a box and I'm just going to talk about box push ups. I've got a box here, and we're talking about scaling press ups, when you're scaling a press up, because we're going to bring this down for handstand press up, if you cannot do a press up from the floor where you get all the way on your range of motion, then you need to do a box press up. And a box press up should look like this. So, the elbow should be coming down at about 45-degree angle. Your chest should touch the box and you should drive up keeping your body in a straight line, nice, neutral spine from here. If you cannot do that or if your press up looks like this, or like this, then you'll be much better lifting that box up higher to a 30-inch position here that makes it easier getting yourself into a slightly more vertical position than what you were just doing and getting it a full range of motion here.

Quality over difficulty. I think we can establish that. So I see most people when they're doing press up scaling, there's some kind of phobia about using a box push up especially for guys, but also for girls, in that maybe they believe it's not as hard a workout. It is equally as difficult if you establish that full range of motion and much more beneficial than a press up, hopefully the camera will follow me here than a press up in which you go, like this, okay. We want to work for a full range of motion so we're working those muscle groups that were intended to be trained in that workout. 

Just think about when you're choosing a movement that you're going to scale to and that applies to pull ups as well, the idea of movement. Make sure you're closely matching the training intent of that movement. If that means something that doesn't necessarily look like the movement you're trying to do, so with a handstand press up, we're going to be upright, we're going to move in a barbell, we're also going to be moving ourselves, that's actually fine as long as you're matching that intent and

that applies if you've got injuries as well, we could find some movements that will match the intent without aggravating any injuries that you've got. So really think clearly before you're scaling especially if you're doing the workout later today as well, then think about your scaling options and you're going to get much more benefit from your training in the long term. Think about the long term rather than the right now and that's going to make a big difference to your training. Thanks guys.

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