It’s real bummer but it happens. Whether it happened in everyday life or in your fitness journey we’ve all ended up with an injury at sometime or another. And it’s widely accepted that continuing to stay active, mobile, and healthy will actually speed your recovery both physically and mentally. That’s one of the great things about CrossFit. We can scale around almost any injury to keep you on track for your fitness goals while promoting your recovery.
The best way to do this is to have a plan. First, identify what kind of injury you have:
First is it chronic or genetic (or something that has always been there) such as pain from mild scoliosis? Then there is a good chance there is a specific list of movements you cannot and will not do ever in a workout. In this case you will want to have your trainer give you a list of PERMANENT substitutions for movements (ie: sub mtn climbers or step ups for box jumps, sub toes to bar for plate sit ups, etc).
Perhaps it is an accute or temporary injury such as a twisted ankle? Again, with a trainer you will need to figure out specifically which movements you cannot do and decided how to sub for when they come up. For example, if it’s the twisted ankle, chances are you won’t be jumping, sprinting or running. You might decide with your trainer to sub runs with rows, jumps with steps ups or KB Swings.
And last, is it reoccurring from a movement that continues to give you trouble (such as a shoulder problem from kipping pull ups). First, in this particular example your trainer might tell you to stick with band or strict pull ups (which doesn’t cause torque on the shoulder) for the time being. Then ask him/her to help you come up with a mobility or “extra credit” regimen to help you gain the flexibility and mobility needed to start the kip again.
Whatever the issue is, it’s good to have a plan ahead of time when going into the workout. That way, when the trainer announces the workout you know exactly which equipment to grab and what movement you’ll be doing (rather than scurrying around trying to figure out a sub at the last minute) to get the proper workout stimulus while staying safe and recovering properly.
12 Lateral Hurdle Jumps
10 Toes to Bar
7 Hang Power Cleans
then 4 long shuttles
*1 min rest between each