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