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1. A 35-year-old male client wants to lose weight and
improve his cardiovascular fitness. He has no previous
experience with CrossFit and has a sedentary lifestyle. You
decide to prescribe him a workout of the day (WOD) that
consists of three rounds of 400-meter run, 21 kettlebell
swings, and 12 pull-ups. What is the most appropriate
scaling option for this client?
a) Reduce the number of rounds to two and use a lighter
kettlebell and a band-assisted pull-up.
b) Replace the run with a row, the kettlebell swings with
dumbbell snatches, and the pull-ups with ring rows.
c) Keep the same exercises and distances, but allow him to
rest as needed between rounds and movements.
d) *Modify the run to a 200-meter walk, the kettlebell
swings to a Russian swing with a lighter weight, and the
pull-ups to jumping pull-ups.*
Rationale: The correct answer is d) because it preserves the
intended stimulus of the WOD while reducing the intensity
and complexity for a beginner client. Option a) reduces the
volume too much and may not challenge the client enough.
Option b) changes the exercises completely and may not
target the same muscle groups or energy systems. Option c)
may be too intense for the client and increase the risk of
injury or overtraining.
2. A 25-year-old female client wants to increase her
strength and muscle mass. She has been doing CrossFit for
six months and has a good grasp of the basic movements.
You decide to prescribe her a strength program that follows
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