Introducing the new 'PRO' stream to the daily CrossFit wods. So when you come to a CrossFit class starting on September 16th, you will have the option to do the regular stream or the PRO stream. The PRO workout will be a modified version of the regular workout. It is not a scaled version, but instead, it is a version that will avoid certain movements or pieces of equipment due to mobility limitations or if the athlete just hasn't quite built up the necessary strength/mobility yet. This stream is also intended for the older athlete wishing to maintain strength and fitness without the risk of movements like high rep Olympic lifts etc.
PRO stream will include the following changes:
Box Jumps with step down
No barbells being used for Olympic lifts, overhead pressing or deadlifts in wods. These will be replaced with DB or KB versions.
No kipping pull-ups
No exercises that repeatedly flex the spine (sit-ups, toes to bar, knees to elbow)
This is different than scaling for an injury or because the weight is too heavy. PRO stream weights will not automatically be scaled. You can do the PRO version at the RX weight or choose to scale it as well.
The PRO stream will be optional and an athlete can choose to do it one day, but do the regular version of the wod the next, depending on their own unique circumstances. However, we want to be clear that you are not sacrificing anything to choose the PRO stream every day. It will hit everything and give total body fitness just like the regular-stream.