All righty! Today we’re talking about scaling so when new people are coming inside of the gym the most commonly question asked is that can I? do I have to do a beginner’s class? or should I be doing something before I get started? or a lot of people feel like they need to be fit before starting here at CrossFit.
Now that’s not exactly the case what we do I’m going to tell you guys today’s workout and show you just how we can have somebody that’s really advanced through today’s session and then also how we can start to have somebody doing their very very first class so it’s a 20-minute emom and there’s four different stations so minute one, minute two, minute three, minute four, and then minute five, minute six, minutes seven, minute eight until you’ve done five rounds through so essentially you’re going to do five rounds of four different exercises which is 20 minutes and emom stands for every minute on the minute.
Seven bar muscle ups first station number one advanced people can do seven bar muscle ups, beginner people we can do seven ring rows so you’re coming underneath the rings and you’re doing seven ring rows similar muscle groups but it’s tailored towards a beginner or somebody that’s never done any type of pulling exercises before so that’s an easy way to scale that exercise down.
Well, exercise number two is 15 box jump over so somebody that’s advanced hops on and hops off somebody that’s new can simply do a step up and step off, step up and step off so you can keep your heart rate down focus on just good quality movements okay.
Exercise number three is 15 calories rower now if you can’t do 15 calories rower and you’re a beginner just simply sit on the rower and we’re going to do 45 seconds over just a cruise pace and the advance person can bullet through their 15 and the last one is
12 burpees now the advanced person they’re gonna get through that 12 burpees as fast as possible now somebody that’s quite new maybe getting up and getting down it can cause you to be a little bit lightheaded you start feeling feel a little bit dizzy you can simply swap that out for something like six push-ups because you’re down on the floor working the same muscle groups or alternatively you can do something like this.