Mechanics > Consistency > Intensity
First things first. For all movements, the teaching progression we use is mechanics, consistency, and lastly intensity. (1) Move well (mechanics), (2) Move well repeatedly (consistency), (3) Add speed, load, complexity, and challenge (intensity). Skipping this progression is a recipe for poor movement and injury. Respecting this progression creates excellent technique and longevity. There are two components of mechanics:
- Range of Motion (ROM): the first priority of mechanics for CrossFit movements is range of motion. Every movement in CrossFit has a specific ROM standard. This standard allows us to define a complete repetition.
- Efficiency: after establishing a ROM, the next step is efficiency. Range of motion standards can be met with more and less efficient technique. We want to work on moving as efficiently as possible because, long term, it will decrease your risk of injury and maximize your potential with each movement.
Strict Handstand Push-Ups
For weightlifting movements the scaling options are all the same. If you cannot perform the Rx movement the scaling options are, in order:
- Reduce load.
- Change the implement (Dumbbell, Kettlebell, Barbell)
- Decrease range of motion.
- Substitute for new movement.
Clean & Jerk
Hang Power Clean
Sumo Deadlift High Pull
Dumbbell Walking Lunges
Med Ball Cleans
Burpees Over The Bar
Box Jump Overs
Burpee Box Jump Overs