Open the links below to see scaling options for that exercise.
White Team: A fitness-minded person new to CrossFit. All incoming members are self-designated White Team Athletes until that person is skilled, fit and strong enough to ‘Rx’ most benchmark workouts. 212 Coaches reference a C/B/A scale to further identify the skill, fitness and strength level of white team athletes. Eighty percent of all 212ers are White Team. An ‘A’ level white team athlete is a very fit individual who possesses most CrossFit skills.
Black Team: a competitive athlete that can do all benchmark workouts as prescribed and requires additional programming and recovery in order to improve their fitness level. Less than 5% of all 212ers are Black Team athletes and at least half of them are coaches.
Find your progression level from the list below; your class coach will help you determine the correct progression for any given WOD. The speed at which one learns Double Unders varies widely from person to person. For some, it is simply a matter of rhythm, timing and fitness that they can establish in a couple of weeks. For others, a combination of poor ankle elasticity, fitness, and a general lack of coordination can push this learning curve to a couple of years. Just remember that even if you don’t have Double Unders, your intent at getting them is doing wonders to improve your fitness. Be patient, but intent.
Find your progression level from the list below and work on the quality and strength of that variation. Your class coach will help you determine the correct progression for you. As a general rule of thumb, avoid single rep Handstand Pushups (rest long enough to hit doubles or triples) in an effort to train 'stretch reflex.' Also, if you need 2 abmats or more, then you do not have the requisite strength and we will direct you to do a scaled Handstand Pushup per the list below. This approach is a fastest path to you developing the strength necessary to do full-on Handstand Pushups. The coaches will be very specific with you on proper form. Your Handstand Pushup progression will depend on the Handstand Pushup volume required for any given WOD.
- Handstand Pushup with 1 Abmat and/or Handstand Push-up Negatives or Box Handstand Pushups from Deficit.
Muscle-ups require extraordinary upper body strength and high skill. Progressions are therefore not linear as some athletes have the strength but struggle with the skill and vice versa. With the advice of your coach, find your progression level below. Your progression will depend on the Muscle-up volume required for any given WOD. Generally speaking, you should work on one skill component before the WOD and then tackle your Muscle-up strength progression for the WOD.
- Skill: False-grip Pullups
Find your progression level from the list below and work on the quality and strength of that variation. Your class coach will help you determine the correct progression for you. As a general rule of thumb, avoid single rep Pullups in an effort to train ‘stretch reflex.’ Your Pullup progression will depend on the Pullup volume required for any given WOD. All Strict Pullups are from a hollow body position with no neck craning.
Ring Dips require an initial neuromuscular adaptation phase and then a lot of upper body strength. Find your progression level below keeping in mind that that progression will change depending on the Dip volume on any given WOD.Using weight assisted bands is not an acceptable scaling option.
Toes to Bar
Find your progression level from the list below and work on the quality and strength of that variation. Toes-to-bar progressions are not linear – you need to approach TTB progressions in a couple of different ways in order to develop the the strength of your hip flexors, abdominals, lats and shoulders and the skill of stringing them together. Your class coach will help you determine the correct progression for you.