Programming, Scaling, and Modifications Flashcards
7 cards from real CROSSFIT practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Programming, Scaling, and Modifications flashcards as text
When scaling a workout for a beginner, which principle should guide the coach's decisions above all others?
Answer: Maintain the intended stimulus of the workout
The primary goal of scaling is to preserve the intended stimulus—whether that's muscular endurance, power output, or aerobic capacity—while making the workout accessible.
A CrossFit class has athletes ranging from beginner to advanced. Which programming approach best serves this mixed-ability group?
Answer: Design workouts with clear scaling options that preserve the stimulus for all levels
Effective programming for mixed-ability groups includes intentional scaling options so every athlete can safely achieve the same general stimulus.
Which of the following is the BEST substitute for double-unders when scaling for an athlete who cannot yet perform them?
Answer: Single-unders at 3× the rep count
Single-unders at 3× the reps approximate the cardiovascular and coordination demand of double-unders when the skill is not yet developed.
A coach notices an athlete consistently finishing metcons far under the intended time cap. What programming adjustment is most appropriate?
Answer: Increase the athlete's load, reps, or movement complexity
If an athlete consistently finishes well under the time cap, the stimulus is insufficient; appropriate increases in load, volume, or complexity will better challenge them.
When modifying a handstand push-up for an athlete who lacks the strength, which scaling option best maintains the pressing stimulus?
Answer: Pike push-ups with feet elevated
Pike push-ups with feet elevated most closely replicate the vertical pressing angle and load of a handstand push-up.
CrossFit programming aims to develop fitness across which three metabolic pathways?
Answer: Phosphagen, glycolytic, and oxidative
CrossFit deliberately trains all three metabolic pathways—phosphagen (short, powerful bursts), glycolytic (moderate duration), and oxidative (long duration)—to build broad fitness.
An athlete has a shoulder injury and cannot press overhead. Which modification allows them to participate in a workout that includes thrusters?
Answer: Front squats only, removing the press component
Front squats preserve the squatting stimulus of the thruster while eliminating overhead pressing that could aggravate the shoulder injury.