Scaling in CrossFit through substitutions or modifications of movements, rather than adjusting weight or reps, often serves a couple of purposes. First, it’s a path to eventually performing the full movement as prescribed. Second, they’re often just bad enough that you’ll want to do the full RX (prescribed) as soon as possible. Push-ups with hands elevated on a box, rather than from the knees is an example of the former. Substituting 3 single-unders for every double-under is clearly the latter. Doing 4 pull-ups and 4 ring dips for every muscle-up is a great example of killing both birds with one stone.
I’m not sure if we’re the originators of this idea, but we’re trying some similar scaling options with toes-to-bar and knees-to-elbows. Before going down this road, if you have a handful of either of these movements choose to do them, and stick with them. Yes, you may have to break up each round into several sets, coming off the bar, shaking it out, and getting back up for a rep or two at a time. This is how you get better. This modification is to get you from no toes-to-bar or knees-to-elbows to being able to do toes-to-bar or knees-to-elbows.
So, rather than opting for the hanging tuck, with its ambiguous standards, and lack of real improvement towards the desired exercises you can choose this: Perform 1 strict pull-up and 2 sit-ups, scaled as needed, for every rep of toes-to-bar or knees-to-elbows. This will work grip, core, and pulling strength necessary to develop the full movements. It’s also awful enough that you’ll probably want to get your TTB or KTE on ASAP. Come in Tuesday and scale this way, or don’t, and see how you hang with toes-to-bar. -written by eric
Prep for Games Workout-ankle mob, shoulder mob
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20
12 Push Press, 115/75
Female High Score: Annie Thorisdottir 13 rounds + 8 push press
Male High Score: Rich Froning 14 rounds + 12 Push press