Заменяне / Скалиране на упражнения в Кросфит комплексите

По идея на Oranje, в темата цитирам възможните замени на упражнения, които са непосилни за трениращия или няма съответното оборудване:

Substitutions

3.1. What’s the best substitute for rope climbing?

Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15’, and standard substitution is 15 towel pulls.

3.2. How does running compare to rowing, biking, etc.?

To compare the different aerobic exercises, pick a comparable time interval. For example, if you run 400m in 90 seconds, then row or bike or jump rope or run stairs etc. for 90 seconds.

3.3. What’s a good substitute for running?

See previous for some suggestions. Also, box jumps, cross-country skiing, heavy bag work, kettlebell or dumbbell swings, weighted stair-climbing or box-stepping.

3.4. Substitute for wall-ball throws?

  The “standard” substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can’t (or shouldn’t, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it’s still quite different.
  Better to follow David Heyer’s directions for a homemade medicine ball:

    1. take an old, or cheap, basketball
    2. cut a slit in it
    3. stuff with sand
    4. sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)

  This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.

3.5. Substitute for muscle-up?

  Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.

3.6. What if I don’t have a rowing machine?

  Do Sumo Deadlift High Pulls (see exercise page for demo):
  If you don’t have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin—“shin to chin.”
  2K row = 200 sdhp’s, 1K row = 100 sdhp’s, 500 meter row = 50 sdhp’s

3.7. What if I can’t do pullups?

  Jumping pullups (use as much leg push as needed, lower slowly . . . this really keeps the cardio going in a WOD like Fran)
  Pure negatives (climb to top position using whatever means necessary, chair, bench, whatever, then lower slowly)
  Assisted Pullups: use a Gravitron machine (if you’re lucky enough to have access to one), or, even better, a human spotter to give you a lift. Bend your legs at the knees so that the tops of your feet are facing down, have the spotter support you there to provide some lift.
  Assisted pullups 2: Get a large elastic band (surgical tubing works great), loop over the bar, step in it to provide some lift
  Reduced load pullups: Suspend a bar (maybe an Olympic bar for weights?) at a height less than overhead . . . maybe about chest high . . . get underneath it with you legs in front and body straight . . . do “pullups” with your legs still on the ground, supporting part of your weight . .
All of these have the advantage that they are neurologically more valuable than the fairly un-natural motion of locking your knees under a pad and moving just your arms . . . in all of these, your arms are going to be drawing your whole body up . . . you will progress toward “full” pullups faster.
But yes, you can do pull-downs, and doing those are infinitely better than skipping this workout. Courtesy of Dave Wood

3.8. I can’t do Handstand Pushups

Support all or most of your body while working up to HSPU. You can place your hands on the floor, and your legs on a bench or ball or counter (bend at the waist). You can hook your toes over a bar in the power rack or smith machine. You can do partial reps, building up to full range of motion. For example, stack a few books up under your head; lower to the books. Work on removing a book from the pile every workout or so until you are going head to the floor.

You can sub standing presses for HSPU, using absolutely no leg drive, but they are not as good a sub as working toward the actual motion.

3.9. I can’t do L-sits

  Work on tuck sits (both legs tucked up to your chest), one-leg extended L-sits (you can alternate legs), jumpstretch bands for support (set your paralettes under the pullup bar and hang the bands from the bar; put your legs or feet through the band).

3.10. I can’t climb a rope/I don’t have a rope

Towel pullups (drape a towel over the pullup bar; grasp an end in each hand), see-saw towel pullups. If you have a rope but can’t pull your weight, tie a dumbell or kettlebell to one end and pull the rope to you, hand over hand. You can do this outside, along the ground, or you can throw the rope over the pullup bar and hoist the weight to the top. You’ll want to mimic the arm motion of climbing as much as possible.

3.11. I don’t have rings, or can’t do ring dips.

Do 3 regular parallel bar dips for every ring dip prescribed.

3.12. I can’t do double-unders, or I don’t have a jumprope.

Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or “toes up” position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don’t let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.

3.13. What can I sub for back extensions?

Good mornings (with or without weight); supermans. Of course there are lots of ways to creatively do back extensions - lying over swiss ball with feet hooked under bench or bar (finally! a use for that Smith machine) is a common one.

3.14. What can I sub for Glute-Ham situps?
Just like for the back extensions, there are lots of ways to creatively do GHR situps - lying over swiss ball with feet hooked under bench or bar (finally! a use for that Smith machine) is a common one. You can lie crosswise across a bench, with your feet hooked, as well.

полезно!!!

Забавно!

When asked if you should scale to get similar times to predicted, or if you should do them as Rx’d even if it takes a long time, Coach always answers the same way.

Yes. 3-1-2…Go.

Сега сериозно. Всичко опира до целта - ако сте начинаещ и искате да повишите работния си капацитет, правете тренировъчните комплекси без скалиране (намаляване) на тежестите (разбира се, ако е по силите ви), а ако искате да работите в режима, в който работят топ-атлетите - скалирайте така, че да получите времена близки до техните.

3-2-1… Старт!