Injured? Recovering? Just not feeling 100% today? You can (and should) still show up. At CrossFit Longma, we believe fitness is for every body—no matter where you’re starting from or what’s going on physically.
Modifying a workout isn’t a sign of weakness—it’s a strategy for longevity and progress.
Here are 5 smart ways to modify a workout to keep your body safe, your mind confident, and your progress on track:
✅ 1. Change the Movement, Keep the Pattern
If a specific exercise causes pain or discomfort, sub in a similar movement that trains the same pattern without stress.
- Can’t squat deep? Try a box squat or wall sit.
- Shoulder injury? Swap overhead presses for sled pushes or landmine presses.
- Wrist pain in push-ups? Try dumbbell presses or incline variations.
The goal is to keep moving without aggravating the issue.
✅ 2. Adjust the Range of Motion
You don’t have to hit full depth to get a training effect. Modify the movement to a pain-free range that allows you to move with control.
- Partial pull-ups or ring rows if you can’t do full range
- Step to a lower box or limit squat depth temporarily
- Reduce overhead motion if you feel shoulder tightness
Over time, consistency in a modified range leads to full range recovery and strength.
✅ 3. Lower Load or Intensity
Reducing the weight, reps, or tempo can protect your joints while keeping the stimulus aligned with your goals.
- Choose a lighter kettlebell or dumbbell
- Perform fewer reps per round
- Move at a slower, more controlled pace to reduce impact
Intensity can be adjusted without losing purpose.
✅ 4. Focus on Unilateral Movements
If one side is injured or recovering, you can often train the opposite side safely. This helps retain balance and strength while healing.
- Single-leg step-ups
- Single-arm carries or presses
- One-arm dumbbell rows or kettlebell swings
This is especially helpful for long-term injuries or post-surgery recovery.
✅ 5. Sub Out Impact for Low-Stress Options
Dealing with joint pain or coming back from injury? Swapping high-impact moves for low-impact versions can keep you training safely.
- Row instead of run
- Bike instead of box jumps
- March or fast step-ups instead of burpees
You’ll still get your heart rate up without the wear and tear.
Pro Tip: Support Recovery with Proper Nutrition and HMB
When you're scaling or recovering, supporting your muscles internally matters just as much.
HMB (beta-Hydroxy beta-methylbutyrate) is a naturally occurring compound that helps:
- Decrease muscle protein breakdown
- Preserve lean muscle mass
- Reduce soreness and support recovery
Especially for those doing modified workouts, using HMB (through foods or reputable supplements) can help your body recover faster and retain strength, even during lower-intensity phases.
Talk to a coach or our nutrition team at CrossFit Longma to learn whether HMB could support your goals, especially during deloads or injury recovery.
Modify with Intention, Not Fear
At CrossFit Longma, we teach our members that modification is a tool for progress, not a setback. With smart coaching, purposeful movement, and supportive nutrition, you can continue to show up, scale wisely, and move forward.
Need help modifying or optimizing your fitness plan?
Schedule your free intro at CrossFit Longma and get expert coaching that meets you where you are.
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