Scaling to age / sex / fitness levels

CrossFit workouts are designed to scale for different age / sex / fitness levels. We adjust load and intensity - but we don't change workouts. 100 pushups can scale down to 10 pushups. 5k run can scale down to 500m run. Pull-ups can scale with 50lb rubber band assists - so anyone can do a pullup!

225lb squats can scale down to 30lb squats - see the image below with 225lb total on the back bar and 30lb total on the front bar. These are special 15lb aluminum training bars with hardened plastic plates that we purchased for scaling back load to something workable for any beginner.

Beginners are in the envious position of being able to see incredible results quickly over just a few months. In elite athletes, as fitness levels increase to very high levels, much more work is required to see small amounts of progress.