Re: Mainsite Programing
A long time ago, the crossfit journal published a few videos with Tony Budding and Pat Sherwood giving insights on the reasons behind the main site programming, it is not as random as you think ;-)
Regarding scaling, a good rule of thumb for me is to use the Prilepin table for each exercise in a metcon and to scale accordingly.
As the Prilepinís table doesnít go above 30 reps, you should probably go below 55% for 30+ reps . And for anything above 50 reps you should probably go very light (<40% or even less)
From time to time, for a benchmark for example, you may go a little bit crazy, but donít be stupid.
For example: donít do Diane with 225 lbs if your max deadlift is 275lbs