Scaling is your secret weapon in CrossFit—it’s not about making workouts easier, but about making them right for you, no matter your current fitness level. Whether you're chasing your first muscle-up or building foundational strength, these progressions will empower you to tackle any WOD with confidence.

Below, you’ll find scaling options for gymnastics, weightlifting, and conditioning movements, including specific adjustments and additional movements as requested. Each progression starts with the full movement and scales down to more accessible options. Let’s dive in and make this your go-to resource for scaling like a pro!

How to Use This Guide

• Match Your Level: Pick a scale that challenges you but allows good form.

• Align with the Workout: For fast-paced WODs, choose scales that keep you moving. For strength days, prioritize scales that build the target muscles.

• Progress Smart: Build up gradually—every step forward counts.

• Stay Safe: If something feels off, scale down or ask a coach for guidance.

Choosing the Right Scale

• Workout Intent: For speed, pick scales that let you move fast (e.g., Jumping Pull-Ups). For strength, choose options that load the muscles (e.g., DB Rows).

• Form First: If mechanics falter, scale down immediately.

• Progress Gradually: Build up step-by-step—consistency is key.

• Listen Up: Adjust based on how you feel and seek coaching when needed.

• Enjoy It: Scaling is smart training—embrace it and have fun!

Gymnastics Movements

Ring Muscle Up

Strict Variant

• Strict Ring Muscle Up

• Strict Ring Muscle Up Negatives

• Strict Pull Up to Sternum + Strict Ring Dip

• Low Ring (on the toes) Strict Ring Muscle Up

• Banded Strict Pull Up + Banded Strict Ring Dip

• Ring Row + Push Up

• DB Row + DB Press

Note: Focus on strict pulling and pressing to build the strength needed for strict ring muscle-ups.

Kipping Variant

• Kipping Ring Muscle Up

• High Ring Pull Up + Ring Dip

• Feet Elevated Explosive Ring Row + Ring Dip

• Chest to Bar Pull Up + Ring Dip

• Pull Up + Ring Dip

• Banded Pull Up + Banded Ring Dip

• Ring Row + Push Up

• DB Row + DB Press

Tip: Kipping variants rely on rhythm and transition—practice the swing with jumping muscle-ups.

Handstand Push Up

• Strict Handstand Push Up

• Kipping Handstand Push Up

• Pike Push Up on Box

• Pike Push Up on Floor

• DB Shoulder Press

Note: Strict HSPUs are the gold standard for strength; kipping helps maintain volume in metcons.

Toes to Bar

• Toes to Bar

• Knees to Elbows

• Hanging Knee Raises

• V-Ups

• Sit-Ups

Pistol (Single Leg Squat)

• Pistol

• Assisted Pistol (holding a band or pole)

• Pistol to Box

• Bulgarian Split Squat

• Box Step Ups

Rope Climb

• Rope Climb

• Seated Rope Climb

• Laying Rope Walks (lying on back, pulling hand-over-hand)

• Ring Rows

• DB Rows

Tip: Laying Rope Walks build grip and pulling strength without requiring vertical movement.

Handstand Walk

• Handstand Walk

• Shoulder Taps Against the Wall

• Handstand Hold

• Wall Walks

• Box Around the Worlds (pike position, walking hands in a circle around the box)

Note: Shoulder Taps bridge the gap between holding and walking by building stability.

Bar Muscle Up

• Bar Muscle Up

• High Chest to Bar Pull Up

• Chest to Bar Pull Up

• Pull Up

• Banded Pull Up

• Jumping Pull Up

• Ring Row

• DB Bent Over Row

Ring Dip

• Ring Dip

• Banded Ring Dip

• Bar Dip

• Bench Dip

• Push Up

Chest-to-Bar Pull-Ups

• Chest-to-Bar Pull-Up

• Pull-Up

• Banded Pull-Up

• Jumping Pull-Up

• Ring Row

• DB Bent Over Row

Pull-Ups

• Pull-Up

• Banded Pull-Up

• Jumping Pull-Up

• Ring Row

• DB Bent Over Row

Strict Pull-Ups

• Strict Pull-Up

• Banded Strict Pull-Up

• Negative Pull-Up

• Ring Row

• DB Bent Over Row

GHD Sit-Ups

• GHD Sit-Up

• V-Ups

• Sit-Ups

Note: Scale to hanging or floor movements if GHD Sit-Ups are too intense on the hips or back.

Weightlifting Movements

Squat Snatch

• Squat Snatch

• Power Snatch + Overhead Squat

• Power Snatch

• Muscle Snatch

• DB Snatch

• Kettlebell Swing

Squat Clean

• Squat Clean

• Power Clean + Front Squat

• Power Clean

• Front Squat

• Air Squat

Overhead Squat

• Overhead Squat

• Front Squat

• Back Squat

• Air Squat

Sandbag Cleans

• Sandbag Clean

• Barbell Power Clean

• Kettlebell Swing

• Air Squat

Monostructural/Conditioning Movements

Double Under

• Double Under

• Single Under with Higher Jumps

• Single Under

• Penguin Jumps (tap thighs twice per jump)

• Line Hops

Tip: Higher single unders mimic the jump height needed for double unders—perfect for practice!

Box Jump

• Box Jump

• Box Jump to Lower Height

• Step Up to Same Height

• Step Up to Lower Height

• Air Squat

Wall Ball

• Wall Ball

• Wall Ball to Lower Height

• Lighter Wall Ball

• DB Thrusters

• Air Squat

Note: DB Thrusters keep the squat + press pattern without the wall target.

Sandbag Carries

• Sandbag Carry

• Farmer’s or Front Rack Carry with DBs or KBs

• Weighted Walk with Plate

• Bodyweight Walk

Scaling is an art, and you’re now equipped to master it, Bolder Athletes! This guide is your roadmap to making every workout work for you, wherever you are in your CrossFit journey. Use these progressions to push your limits safely, and don’t be afraid to ask for support along the way. Keep showing up, stay bold, and celebrate every rep—you’ve got this!