You’ve no doubt heard terms like “RX” and “Scaled” thrown around during workouts or in conversations between members and coaches. These terms are central to how CrossFit workouts are designed and executed, and understanding them can help you navigate your fitness journey with confidence. At Delaware Fit Factory, we encourage athletes of all levels to embrace both RX and scaled workouts, depending on their current abilities and goals.
So, what exactly do these terms mean, and how can they help you get the most out of your workouts?
In CrossFit, “RX” stands for “as prescribed.” When a workout is performed RX, it means that the athlete is completing the workout exactly as it was written, using the specific weight, movements, and reps. In essence, RX represents the standard for that workout, typically tailored to experienced athletes who have developed the necessary strength, skills, and endurance.
For example, if the workout of the day (WOD) includes 135-pound barbell thrusters and pull-ups, an RX athlete would use the prescribed 135 pounds for the thrusters and perform unassisted pull-ups.
RX is a great goal for athletes to work towards, as it challenges you to push your limits and master the foundational movements of CrossFit. However, it’s important to recognize that RX is not the be-all and end-all of CrossFit. The goal is not to always hit RX but to perform the workout in a way that is challenging yet safe for your current level of fitness. This is where scaling comes in.
Scaling a workout means modifying it to suit your current abilities while still maintaining the intended intensity and stimulus of the WOD. CrossFit is all about making workouts accessible to everyone, regardless of experience, strength, or mobility. Scaled workouts are the perfect way to do this, allowing athletes to perform challenging exercises that are appropriately modified to their skill level.
For example, if the RX version of a WOD requires a 135-pound thruster, but that weight is too heavy for you, you can scale down to a weight that is more manageable. Similarly, if you haven’t yet mastered pull-ups, you might scale that movement by using a resistance band for assistance or by performing ring rows instead. The idea is to adjust the workout while still pushing yourself to your personal best.
Deciding whether to go RX or scaled depends on several factors, including your fitness level, how well you can perform the movements, and how your body is feeling on a given day. If you're not sure, talk with your coach about it and create a plan. Here are a few things to consider:
CrossFit is for everyone, and both RX and scaled options are valid approaches to every workout. RX workouts push seasoned athletes to new heights, while scaled workouts ensure that newer or developing athletes get a challenging, safe, and productive workout. There is no shame in scaling; in fact, it’s the key to long-term progress.
At Delaware Fit Factory, we encourage all athletes to listen to their bodies and make smart decisions when choosing to RX or scale. Remember, fitness is a journey, and the most important thing is showing up, giving your best effort, and progressing at your own pace.
Ready to take on your next WOD? Whether RX or scaled, we’re here to help you achieve your goals!
