All movement patterns can be broken into progressions and regressions depending on the athlete’s abilities. Progression is more challenging whereas regression is less challenging i.e. scaling. We use progressions so that we can maintain the proper movement patterns for any given movement.
How to Determine When to Progress:
Our coaches here at CrossFit Knoxville help our athletes implement our level system. This system ensures that everyone, beginners and seasoned veterans alike all get a great workout.
Here is how the level system works:
This is where all new athletes as well as those athletes returning from injury or long break from working out should start out. For these athletes we want to make sure that they get a good workout in but we don’t want them hitting a workout too hard then being too sore to come in the next day. To help we use the rule of 10 to make sure that these athletes are smart with their training.
*Rule of 10*
If you are returning from an injury or a long break from working out you should be sure to complete 10 workouts at the level below where you were when you left off. This will help your body adjust back to working out without overdoing it.
Work at this level until you can complete all movements at a smooth steady pace and you can go unbroken on all movements. Once you can do that add some speed and if you can maintain form and unbroken sets consistently it’s time to level up!
At this level we will often begin to increase the weights used in the workout as well as start to progress to more difficult variations of movements.
As with Level 1 once you can complete WODs at this level consistently with speed and unbroken sets it’s time to start tackling the WODs RX!
Level 3 (RX)
Here we will tackle the heavier weights and more advanced skills and most importantly continue to have fun!
While progressions often find us in the realm of scaling movement down we can also scale movements up to make a workout more challenging for an athlete. Sometimes this will be listed as an advanced or RX+ option below the workout of the day.
What the Levels Look Like In Our System:
Below is a depiction of a Burn workout (the first image) and a CrossFit workout (second image). The first version of the workout listed is the Level 3 or RX version and then below that on each workout you will find the scaling options for Levels 2 and 1. The coach leading the class will always go over all versions of the workout so that you can pick the best version for you that day.
As always you can always ask the coach if you are unsure of which level to work at for the day! Each coach makes it a priority to check in with athletes before/at the beginning of class to see if they need any guidance for the day.
To learn more about our level system and meet 1:1 with one of our coaches click the image below to schedule your FREE intro!