1. Scale to maintain the intended stimulus. The easiest way to figure out the intended stimulus is to ask, "How long should this workout take me?" From there, scale the weights or reps to finish in that amount of time.
2. You are dealing with an injury or remarkable soreness. Replace a movement that is nagging you with one that is more do-able. Remember, it's not just finding a movement that looks like the original, you must stay true to the action being performed.
3. You want to focus on one of your goats. Today's WOD had a 100 double under buy in and cash out. If double unders are one of your goats (something you suck at,) you can modify the workout so that you can work on them without ruining the intent of the workout. For instance, give your self a set amount of time to make attempts or drop the rep range considerably.
4. You need to take a de-load day. If you've been in to workout a bunch of days in a row or life variables are slowing you down (i.e. poor sleep,) perhaps you should take a de-load day. Cut the volume or the weight way down and move well, at 80% of your top relative speed.
5. Scale up, almost never. Most workouts are written with the "ideal athlete" in mind. Which means if you are at the top of the heap, the workout is pre structured to fit your needs. If it's a workout you've seen before and you know you're time isn't going to improve, then try to move better, or take breaks less.
If you have any questions about scaling/modifying to your needs/wants, let me know!
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