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How We Meet You Where You Are | Coaching & Scaling
If you take a CrossFit class, you’re likely to hear the word “scaling.” First off—know that it’s not a dirty word. 😉
At Middle Path CrossFit, we often use scaling and modifications interchangeably—because they mean the same thing: adjusting the workout to fit you.
But why do we scale?
In CrossFit, it’s common to hear “We have plenty of scaling options to accommodate you and meet you where you are”—but rarely do we take the time to explain the depth of why we scale. So here’s the long-winded (but important) answer.
Why Do We Scale?
Safety & Skill Development
Every CrossFit class is different—some days we lift heavy, some days we move fast, and some days we do a mix of both. But what if you can’t do a movement written on the board?
Do you skip class and try again tomorrow? Nope. That’s where scaling and modifications come in.
Scaling isn’t just about making something easier—it’s about choosing the right movement for your body today. And that choice is based on two big factors:
👉 Safety: Are you strong and stable enough to execute the movement without risk of injury?
👉 Skill: Have you developed the mechanics and confidence to perform it correctly?
These two overlap a lot—which is why coaches help guide the decision-making process.
Scaling in Action: Handstand Push-Ups
Let’s take handstand push-ups as an example. It’s a common movement in CrossFit but not a common life skill unless you grew up in gymnastics.
Many newer athletes see this programmed and think, “Not today.” But instead of skipping class, here’s how we modify based on individual needs:
➡️ Category 1: You’re Comfortable Being Upside Down | If you’ve been upside down before and it’s safe for you, we scale by adjusting the range of motion. Options include:
✔ Box Handstand Push-Ups – Feet or knees rest on a plyo box while you lower your head to a pad and press. This builds strength while keeping you supported.
✔ Pike Push-Ups – Feet stay on the floor while you hinge at the hips, keeping an inverted position. A great way to mimic the movement without kicking up into a handstand.
➡️ Category 2: You Can’t or Shouldn’t Be Upside Down | Some athletes should not be inverted due to:
🚫 Shoulder instability, mobility restrictions, or discomfort
🚫 Injuries, aches, or physical limitations
🚫 Just not wanting to (yes, that’s a valid reason)
For these athletes, we focus on the goal of the movement: pressing and building shoulder strength.
✔ Dumbbell or Barbell Presses – Strengthen the shoulders individually or together, depending on what’s best for your development.
✔ Seated Presses – Done seated on a box or on the floor to encourage strict pressing and full range of motion.
✔ Adjusting Weights & Reps – Choosing a load that allows proper movement while building strength, endurance, and control.
Scaling is not just about the movement itself—it’s about how it fits into the full workout. Some modifications work better than others depending on what else is programmed that day.
"But I Don’t Want to Do Handstand Push-Ups…"
Maybe you’re reading this and thinking: “I don’t need or want to do handstand push-ups. Maybe CrossFit isn’t for me.”
🚨 Spoiler alert: You don’t have to do handstand push-ups. Ever. 🚨
Your goals are your own.
The purpose of handstand push-ups in CrossFit programming is to develop:
✔ Shoulder strength, mobility, and stability – which you do need for daily life.
✔ Body control and awareness – which benefits movement in and out of the gym.
If you never want to go upside down, no problem. There are plenty of ways to build strength and mobility without handstand push-ups.
And if you ever change your mind, guess what? We won’t just have you try one and hope for the best.
👉 Everyone starts on their feet.
👉 There are 100+ steps between standing and a handstand.
👉 We help you progress safely, at your pace.
Scaling Beyond High-Skill Movements: The Air Squat Example
It’s easy to see why we scale complex movements like handstand push-ups. But what about something as simple as an air squat?
Yes, we scale those too.
Here’s why:
✔ New to squatting? We don’t take you from 0 reps to 50—your legs won’t appreciate that.
✔ Knee pain when squatting? We assess form & technique, then adjust range of motion to avoid pain and discomfort.
Scaling for squats often involves:
- Box or target squats – A controlled range of motion that allows for safe progression. Over time, we lower the target inch by inch as long as you continue to move pain-free.
- Mobility-based modifications – Adjusting foot positioning, stance width, or squat depth to accommodate mobility restrictions.
Why Do We Care About Squatting?
While handstand push-ups may not be a functional life skill, squatting definitely is.
Think about it:
- Getting in and out of chairs.
- Sitting on and off the toilet.
- Picking something up from the ground.
We need strength, stability, and ease in that range of motion. Scaling squats is about building that function safely and progressively.
Scaling Makes CrossFit Work for You
At Middle Path CrossFit, we know that walking into a class and seeing something big, complex, or unfamiliar written on the board can feel intimidating. But here’s the key takeaway: there are always options.
Throughout this article, we’ve broken down how scaling fits into real workouts—from modifying handstand push-ups to adjusting air squats—and why it’s not about doing less, but about doing what’s right for you.
Scaling is simply how we train smarter. It allows every athlete—whether brand new or highly experienced—to:
✔ Train safely and effectively while building strength and skill.
✔ Match the workout to their current ability while still pushing their limits.
✔ Maintain the intended stimulus of the workout without feeling lost or left behind.
💡 The most important thing? You don’t have to figure it out alone.
If you see a workout with movements you’re not sure about—there’s a plan for you. Every class, every workout, every movement has options that meet you where you are today while helping you progress forward.
We’ll be covering even more about how scaling is a natural part of training—not just for beginners, but for every athlete, at every stage. Stay tuned for our next article, where we dive into why all the cool kids scale—and why the smartest athletes embrace it. 😉