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Old 06-20-2013, 03:28 AM   #1
Alicia Sloan
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Scaled versions of bodyweight WODs?

Does anyone know if there is a list available of scaled bodyweight WODs? I have seen quite a few fantastic ones but as a woman who has just had a baby in the last 6 months, I really can't do 100 pullups lol ... one would be nice. I know CF Brand X has some great scaling listed daily, but is there a composite list? I'm training at home, not a box.
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Old 06-20-2013, 07:29 AM   #2
Brendan McNamar
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Location: Glendale  AZ
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Re: Scaled versions of bodyweight WODs?

A better approach is to lean how to scale the movements then you can scale any workout yourself.

Too much to write out here but search internet crossfit resources for:

Pull-up progressions

Push-up progressions

Sit-ups and squats everyone can do it is just a question of how many.

Once you learn how to scale the movements to your current ability then it is just a question of getting the rep count right. Enough so you feel it the next day but can still function in your daily life.
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Old 06-22-2013, 06:52 PM   #3
James Caldwell
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Re: Scaled versions of bodyweight WODs?

Hey Alicia,

You could either scale the reps down, or like Brendan said, learn how to modify the movement to your ability.
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Old 06-25-2013, 04:09 AM   #4
Steven Wingo
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Re: Scaled versions of bodyweight WODs?

There are quite a few Crossfit Journal articles on scaling. Here is a link to one addressing a "Beginner's Ladder" used at Crossfit Silicon Valley:
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