by Alex EtzenMore on the topic of modifying
The second reason we have prescribed movements is to help the coaches give you the right modifications for that workout. By seeing 135/95# the coaches have a good idea what weight you should be doing based on your 1 Rep Max (1RM). We find our maxes in different movements regularly. We do this not only to show improvement, but also to better modify movements for you.
Take the WOD we did not long ago as an example, “Diane 21-15-9 Reps Of: Deadlifts, Handstand Push Ups” The Rx deadlift weight is 225# for men. You should have a 350# or more 1 Rep Max Deadlift in order to do the Rx’d weight for this workout. Having a 350# Deadlift would make 225# about 65% of your 1RM. In order to get the benefits of the workout the weight shouldn’t be more than 65% of your 1RM. If the weight is more than 65% of your 1RM then know the workout will be slow, miserable, and put you at risk of injury by losing form to finish the workout.
Women looking to do this WOD with 155# should have a Deadlift of 235# or more to make the 155# about 65% of your 1RM. We will start adding percentages of your 1RM to the movements so everyone can get a better idea of how to scale workouts. This won’t always be the perfect modification but should help.
– Modifying by percentages also includes movements like box jumps. If you have a 48” Max Height Box Jump and the workout is 50 Box jumps to 24” (50% of 1RM) then doing the prescribed height will be a good workout for you. If your Max Height Box Jump is 28” there is no reason to do 50 Box Jumps to 24” (85% of 1RM). The better height for that person would be around 14”.
– The movement most people don’t think about modifying is running. If your mile time is 8 minutes, and the workout requires you to run 800m (half mile) for 3 rounds, along with a couple other movements that would mean each 800m run would take 4 minutes. If someone’s mile time is 12 minutes they could modify the workout by running 600m each round, putting their total run time at the same 4 minutes.
(I love seeing everyone’s comments on this topic. We’ll be posting more on this topic tomorrow and Friday)
-WOD-
Back Squat
Warm up then hit 20 reps @ 50% Of 1RM (no time limit but you can’t rack the bar until you hit 20 reps)
4 Rounds Of
– 1min Row for cal
– 1min Sandbag step ups (80# to 20″/50# to 18″)
Rest 1min between Rounds
Score is total reps
