Scaling Up – If You Qualify

JT Scott | 11/12/2017 | 3

We talk a lot about “scaling appropriately”, and most often that takes the form of adjusting the load, Range-of-Motion, or number of reps down to fit your current capability level. More to the point, it translates to setting the task ahead at a level that is just right at the margin of your capability, while maintaining form, speed, and that ever-desired intensity.

We’re going to be offering a bit more specificity in some of our scaling suggestions moving forward, and today’s a great example. We want you to move fast and well here, while still maintaining the desired stimulus – and that means a lot of you will be scaling these ring dips by having your heels or toes on the ground to give you a little assist. Likewise, the load on your Power Clean will be determined by what you can do safely and repeatedly, but still requiring focus and a credible power output demand.

When it comes to the Dumbbell Push Presses, maybe you’ll be scaling that weight down to one you can control overhead and back again, but that still requires effort to get up 8 times. Then again, maybe you’ll be scaling it UP. If you have 5 handstand pushups in a row, we invite you to try this one scaled up with HSPU instead of DB Push Press… but only if you qualify.

* On a 12 minute running clock, establish a heavy single

8 Ring Dips
8 DB Push Press (50/35) *
8 Power Cleans (155/105)

 * If you have 5 unbroken HSPU, you are invited to scale the WOD by substituting HSPU for DBPP

Caption: Congratulations to our weekend competitors at this weekend’s Southie Showdown, and special thanks to the CFSV members who went down to volunteer/judge at the event or just cheer them on!

3 comments for “Scaling Up – If You Qualify

  1. Josh Mc says:

    Str: 135#
    WoD: 5+2 w/ toe-assisted ring dips, 30# DB, 115# power clean

  2. Eoin says:

    STR: 165#
    WOD: 5+17 w/ toe-assisted ring dips, 35# DB, 115# power clean

  3. Roger says:

    STR: 145#
    WOD: 5+16
    DB @ 30# (should have gone heavier)
    Power Clean @ 115#

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