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The CrossFit Open: RX or Scaled?
So you’ve signed up for the CrossFit Open – well done! As the days pass by and the first workout is creeping closer, you may start to think about whether you should do it RX or scaled.
It’s not a decision that you can make depending on the weather or what you had for breakfast – you need to know what you’re capable of and what your limitations are.
Should you do the CrossFit Open RX or scaled? 5 Questions to help you decide
To help you figure out if you should Rx the CrossFit open, here are 5 questions to ask yourself:
#1 – Did you do the CrossFit Open RX last year?
If you did and you had fun then you probably shouldn’t change a thing. If no, continue with the next question:
#2 – How confident do you feel doing the RX workouts from the last 2 years of the CrossFit Open?
Again, if you’re confident you could handle the RX workouts from the past then you can give it a go this year. If not, continue with the next question:
#3 – Have you improved over the past year?
If you’ve become a lot fitter and stronger since last year and you’re confident in the RX movements, you could try the RX workouts for the Open this year. If not, talk to your coach (you may have improved a lot but not noticed it!) and continue with the next question:
#4 – Do you generally use RX weights in the class program?
If yes then RX at the CrossFit Open is definitely for you. If no, continue to the final question:
#5 – Will doing the Open RX this year make me a happier human being?
If yes then you’re all set. If no, then it looks like the scaled version of the CrossFit Open is a better fit for your journey right now!
What variations are available for the CrossFit Open workouts?
For each workout of the CrossFit open, you can choose to complete the RX version (exactly as the workout is written), the scaled version or the foundations version. You can use any combination of these variations – scaled one week then RX’d the next – depending on your current ability.
If you’re not sure what variation to choose, speak with one of our CrossFit coaches in the gym and they’ll be able to help you out!
What’s the difference between Rx, Scaled and Foundation CrossFit workouts?
RX – This level is designed for people that have a lot of experience with CrossFit. They are comfortable with all the movements and have a good sense of their current fitness level as a result of doing CrossFit for a long time.
Scaled – This level is designed for people that have some experience with CrossFit. There are still some movements that they haven’t mastered (yet!) but still want to challenge themselves.
Foundation – This level is designed for people that have very little experience with CrossFit. They are still learning the building blocks for the main CrossFit movements and finding their feet with CrossFit programming.
Should I RX the CrossFit Open Workouts if I can only do 1 rep?
A lot of athletes taking part in the CrossFit Open are able to do a muscle-up or travel a short distance with a handstand walk. If you’re really close to achieving these milestones then the atmosphere and energy of the Open might help you finally get your first well-earned rep.
Whether you choose to RX or scale the CrossFit Open workouts really depends on your goals and what motivates you as an athlete.
If you can manage 1 rep in the RX workouts then you’ll be placed above everyone that did the scaled workouts on the leaderboard. As long as you’re not pushing your body far beyond its limit and risking injury – that’s a milestone achievement!
Completing the scaled Open workout gives you an incredible sense of accomplishment and is a fantastic building block for mastering the skills required to RX next year’s CrossFit Open!
The best thing to do is talk to your coaches. At InnerFight, we’ve been doing the CrossFit Open since 2011 so we can answer any questions you have and help you make the best decision for your fitness journey. Get in touch with us at winning@innerfight.com and we’ll be happy to help you.
Related: 4 Tips to SMASH the CrossFit Open
Closing thoughts
The CrossFit Open should challenge you, make you a better human being and allow you to have fun with the InnerFight and broader CrossFit community. It should not give you sleepless nights and raise anxiety levels.
Hopefully you have the answer to your question here. If not reach out to one of the coaches, we would love to support you!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
So you’ve signed up for the CrossFit Open – well done! As the days pass by and the first workout is creeping closer, you may start to think about whether you should do it RX or scaled.
It’s not a decision that you can make depending on the weather or what you had for breakfast – you need to know what you’re capable of and what your limitations are.
Should you do the CrossFit Open RX or scaled? 5 Questions to help you decide
To help you figure out if you should Rx the CrossFit open, here are 5 questions to ask yourself:
#1 – Did you do the CrossFit Open RX last year?
If you did and you had fun then you probably shouldn’t change a thing. If no, continue with the next question:
#2 – How confident do you feel doing the RX workouts from the last 2 years of the CrossFit Open?
Again, if you’re confident you could handle the RX workouts from the past then you can give it a go this year. If not, continue with the next question:
#3 – Have you improved over the past year?
If you’ve become a lot fitter and stronger since last year and you’re confident in the RX movements, you could try the RX workouts for the Open this year. If not, talk to your coach (you may have improved a lot but not noticed it!) and continue with the next question:
#4 – Do you generally use RX weights in the class program?
If yes then RX at the CrossFit Open is definitely for you. If no, continue to the final question:
#5 – Will doing the Open RX this year make me a happier human being?
If yes then you’re all set. If no, then it looks like the scaled version of the CrossFit Open is a better fit for your journey right now!
What variations are available for the CrossFit Open workouts?
For each workout of the CrossFit open, you can choose to complete the RX version (exactly as the workout is written), the scaled version or the foundations version. You can use any combination of these variations – scaled one week then RX’d the next – depending on your current ability.
If you’re not sure what variation to choose, speak with one of our CrossFit coaches in the gym and they’ll be able to help you out!
What’s the difference between Rx, Scaled and Foundation CrossFit workouts?
RX – This level is designed for people that have a lot of experience with CrossFit. They are comfortable with all the movements and have a good sense of their current fitness level as a result of doing CrossFit for a long time.
Scaled – This level is designed for people that have some experience with CrossFit. There are still some movements that they haven’t mastered (yet!) but still want to challenge themselves.
Foundation – This level is designed for people that have very little experience with CrossFit. They are still learning the building blocks for the main CrossFit movements and finding their feet with CrossFit programming.
Should I RX the CrossFit Open Workouts if I can only do 1 rep?
A lot of athletes taking part in the CrossFit Open are able to do a muscle-up or travel a short distance with a handstand walk. If you’re really close to achieving these milestones then the atmosphere and energy of the Open might help you finally get your first well-earned rep.
Whether you choose to RX or scale the CrossFit Open workouts really depends on your goals and what motivates you as an athlete.
If you can manage 1 rep in the RX workouts then you’ll be placed above everyone that did the scaled workouts on the leaderboard. As long as you’re not pushing your body far beyond its limit and risking injury – that’s a milestone achievement!
Completing the scaled Open workout gives you an incredible sense of accomplishment and is a fantastic building block for mastering the skills required to RX next year’s CrossFit Open!
The best thing to do is talk to your coaches. At InnerFight, we’ve been doing the CrossFit Open since 2011 so we can answer any questions you have and help you make the best decision for your fitness journey. Get in touch with us at winning@innerfight.com and we’ll be happy to help you.
Related: 4 Tips to SMASH the CrossFit Open
Closing thoughts
The CrossFit Open should challenge you, make you a better human being and allow you to have fun with the InnerFight and broader CrossFit community. It should not give you sleepless nights and raise anxiety levels.
Hopefully you have the answer to your question here. If not reach out to one of the coaches, we would love to support you!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
So you’ve signed up for the CrossFit Open – well done! As the days pass by and the first workout is creeping closer, you may start to think about whether you should do it RX or scaled.
It’s not a decision that you can make depending on the weather or what you had for breakfast – you need to know what you’re capable of and what your limitations are.
Should you do the CrossFit Open RX or scaled? 5 Questions to help you decide
To help you figure out if you should Rx the CrossFit open, here are 5 questions to ask yourself:
#1 – Did you do the CrossFit Open RX last year?
If you did and you had fun then you probably shouldn’t change a thing. If no, continue with the next question:
#2 – How confident do you feel doing the RX workouts from the last 2 years of the CrossFit Open?
Again, if you’re confident you could handle the RX workouts from the past then you can give it a go this year. If not, continue with the next question:
#3 – Have you improved over the past year?
If you’ve become a lot fitter and stronger since last year and you’re confident in the RX movements, you could try the RX workouts for the Open this year. If not, talk to your coach (you may have improved a lot but not noticed it!) and continue with the next question:
#4 – Do you generally use RX weights in the class program?
If yes then RX at the CrossFit Open is definitely for you. If no, continue to the final question:
#5 – Will doing the Open RX this year make me a happier human being?
If yes then you’re all set. If no, then it looks like the scaled version of the CrossFit Open is a better fit for your journey right now!
What variations are available for the CrossFit Open workouts?
For each workout of the CrossFit open, you can choose to complete the RX version (exactly as the workout is written), the scaled version or the foundations version. You can use any combination of these variations – scaled one week then RX’d the next – depending on your current ability.
If you’re not sure what variation to choose, speak with one of our CrossFit coaches in the gym and they’ll be able to help you out!
What’s the difference between Rx, Scaled and Foundation CrossFit workouts?
RX – This level is designed for people that have a lot of experience with CrossFit. They are comfortable with all the movements and have a good sense of their current fitness level as a result of doing CrossFit for a long time.
Scaled – This level is designed for people that have some experience with CrossFit. There are still some movements that they haven’t mastered (yet!) but still want to challenge themselves.
Foundation – This level is designed for people that have very little experience with CrossFit. They are still learning the building blocks for the main CrossFit movements and finding their feet with CrossFit programming.
Should I RX the CrossFit Open Workouts if I can only do 1 rep?
A lot of athletes taking part in the CrossFit Open are able to do a muscle-up or travel a short distance with a handstand walk. If you’re really close to achieving these milestones then the atmosphere and energy of the Open might help you finally get your first well-earned rep.
Whether you choose to RX or scale the CrossFit Open workouts really depends on your goals and what motivates you as an athlete.
If you can manage 1 rep in the RX workouts then you’ll be placed above everyone that did the scaled workouts on the leaderboard. As long as you’re not pushing your body far beyond its limit and risking injury – that’s a milestone achievement!
Completing the scaled Open workout gives you an incredible sense of accomplishment and is a fantastic building block for mastering the skills required to RX next year’s CrossFit Open!
The best thing to do is talk to your coaches. At InnerFight, we’ve been doing the CrossFit Open since 2011 so we can answer any questions you have and help you make the best decision for your fitness journey. Get in touch with us at winning@innerfight.com and we’ll be happy to help you.
Related: 4 Tips to SMASH the CrossFit Open
Closing thoughts
The CrossFit Open should challenge you, make you a better human being and allow you to have fun with the InnerFight and broader CrossFit community. It should not give you sleepless nights and raise anxiety levels.
Hopefully you have the answer to your question here. If not reach out to one of the coaches, we would love to support you!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
So you’ve signed up for the CrossFit Open – well done! As the days pass by and the first workout is creeping closer, you may start to think about whether you should do it RX or scaled.
It’s not a decision that you can make depending on the weather or what you had for breakfast – you need to know what you’re capable of and what your limitations are.
Should you do the CrossFit Open RX or scaled? 5 Questions to help you decide
To help you figure out if you should Rx the CrossFit open, here are 5 questions to ask yourself:
#1 – Did you do the CrossFit Open RX last year?
If you did and you had fun then you probably shouldn’t change a thing. If no, continue with the next question:
#2 – How confident do you feel doing the RX workouts from the last 2 years of the CrossFit Open?
Again, if you’re confident you could handle the RX workouts from the past then you can give it a go this year. If not, continue with the next question:
#3 – Have you improved over the past year?
If you’ve become a lot fitter and stronger since last year and you’re confident in the RX movements, you could try the RX workouts for the Open this year. If not, talk to your coach (you may have improved a lot but not noticed it!) and continue with the next question:
#4 – Do you generally use RX weights in the class program?
If yes then RX at the CrossFit Open is definitely for you. If no, continue to the final question:
#5 – Will doing the Open RX this year make me a happier human being?
If yes then you’re all set. If no, then it looks like the scaled version of the CrossFit Open is a better fit for your journey right now!
What variations are available for the CrossFit Open workouts?
For each workout of the CrossFit open, you can choose to complete the RX version (exactly as the workout is written), the scaled version or the foundations version. You can use any combination of these variations – scaled one week then RX’d the next – depending on your current ability.
If you’re not sure what variation to choose, speak with one of our CrossFit coaches in the gym and they’ll be able to help you out!
What’s the difference between Rx, Scaled and Foundation CrossFit workouts?
RX – This level is designed for people that have a lot of experience with CrossFit. They are comfortable with all the movements and have a good sense of their current fitness level as a result of doing CrossFit for a long time.
Scaled – This level is designed for people that have some experience with CrossFit. There are still some movements that they haven’t mastered (yet!) but still want to challenge themselves.
Foundation – This level is designed for people that have very little experience with CrossFit. They are still learning the building blocks for the main CrossFit movements and finding their feet with CrossFit programming.
Should I RX the CrossFit Open Workouts if I can only do 1 rep?
A lot of athletes taking part in the CrossFit Open are able to do a muscle-up or travel a short distance with a handstand walk. If you’re really close to achieving these milestones then the atmosphere and energy of the Open might help you finally get your first well-earned rep.
Whether you choose to RX or scale the CrossFit Open workouts really depends on your goals and what motivates you as an athlete.
If you can manage 1 rep in the RX workouts then you’ll be placed above everyone that did the scaled workouts on the leaderboard. As long as you’re not pushing your body far beyond its limit and risking injury – that’s a milestone achievement!
Completing the scaled Open workout gives you an incredible sense of accomplishment and is a fantastic building block for mastering the skills required to RX next year’s CrossFit Open!
The best thing to do is talk to your coaches. At InnerFight, we’ve been doing the CrossFit Open since 2011 so we can answer any questions you have and help you make the best decision for your fitness journey. Get in touch with us at winning@innerfight.com and we’ll be happy to help you.
Related: 4 Tips to SMASH the CrossFit Open
Closing thoughts
The CrossFit Open should challenge you, make you a better human being and allow you to have fun with the InnerFight and broader CrossFit community. It should not give you sleepless nights and raise anxiety levels.
Hopefully you have the answer to your question here. If not reach out to one of the coaches, we would love to support you!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
So you’ve signed up for the CrossFit Open – well done! As the days pass by and the first workout is creeping closer, you may start to think about whether you should do it RX or scaled.
It’s not a decision that you can make depending on the weather or what you had for breakfast – you need to know what you’re capable of and what your limitations are.
Should you do the CrossFit Open RX or scaled? 5 Questions to help you decide
To help you figure out if you should Rx the CrossFit open, here are 5 questions to ask yourself:
#1 – Did you do the CrossFit Open RX last year?
If you did and you had fun then you probably shouldn’t change a thing. If no, continue with the next question:
#2 – How confident do you feel doing the RX workouts from the last 2 years of the CrossFit Open?
Again, if you’re confident you could handle the RX workouts from the past then you can give it a go this year. If not, continue with the next question:
#3 – Have you improved over the past year?
If you’ve become a lot fitter and stronger since last year and you’re confident in the RX movements, you could try the RX workouts for the Open this year. If not, talk to your coach (you may have improved a lot but not noticed it!) and continue with the next question:
#4 – Do you generally use RX weights in the class program?
If yes then RX at the CrossFit Open is definitely for you. If no, continue to the final question:
#5 – Will doing the Open RX this year make me a happier human being?
If yes then you’re all set. If no, then it looks like the scaled version of the CrossFit Open is a better fit for your journey right now!
What variations are available for the CrossFit Open workouts?
For each workout of the CrossFit open, you can choose to complete the RX version (exactly as the workout is written), the scaled version or the foundations version. You can use any combination of these variations – scaled one week then RX’d the next – depending on your current ability.
If you’re not sure what variation to choose, speak with one of our CrossFit coaches in the gym and they’ll be able to help you out!
What’s the difference between Rx, Scaled and Foundation CrossFit workouts?
RX – This level is designed for people that have a lot of experience with CrossFit. They are comfortable with all the movements and have a good sense of their current fitness level as a result of doing CrossFit for a long time.
Scaled – This level is designed for people that have some experience with CrossFit. There are still some movements that they haven’t mastered (yet!) but still want to challenge themselves.
Foundation – This level is designed for people that have very little experience with CrossFit. They are still learning the building blocks for the main CrossFit movements and finding their feet with CrossFit programming.
Should I RX the CrossFit Open Workouts if I can only do 1 rep?
A lot of athletes taking part in the CrossFit Open are able to do a muscle-up or travel a short distance with a handstand walk. If you’re really close to achieving these milestones then the atmosphere and energy of the Open might help you finally get your first well-earned rep.
Whether you choose to RX or scale the CrossFit Open workouts really depends on your goals and what motivates you as an athlete.
If you can manage 1 rep in the RX workouts then you’ll be placed above everyone that did the scaled workouts on the leaderboard. As long as you’re not pushing your body far beyond its limit and risking injury – that’s a milestone achievement!
Completing the scaled Open workout gives you an incredible sense of accomplishment and is a fantastic building block for mastering the skills required to RX next year’s CrossFit Open!
The best thing to do is talk to your coaches. At InnerFight, we’ve been doing the CrossFit Open since 2011 so we can answer any questions you have and help you make the best decision for your fitness journey. Get in touch with us at winning@innerfight.com and we’ll be happy to help you.
Related: 4 Tips to SMASH the CrossFit Open
Closing thoughts
The CrossFit Open should challenge you, make you a better human being and allow you to have fun with the InnerFight and broader CrossFit community. It should not give you sleepless nights and raise anxiety levels.
Hopefully you have the answer to your question here. If not reach out to one of the coaches, we would love to support you!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
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