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The CrossFit Open: RX or Scaled?
How to make the best decision for your fitness journey
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
.jpg)
ENGINE
48 Minute EMOM waterfall style, covering all the Erg Machines
GYMNASTICS
This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.
HYROX
Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.
MOBILITY
Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.
PURE STRENGTH
We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.
WEIGHTLIFTING
This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open
.jpg)
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending.
Start time: 05:59 am
Location: BOTS
Sunday - Hatta long run
This is a long run for our runners aiming for Two Oceans. If you'd like to join please contact Steph.
Start time: 06:59 am
Meet Location: Wadi Hub Hatta Public Parking
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Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 6mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will rest for 60 seconds and then repeat 5x rounds.
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. Today you will be testing the speed over 400m, 1000m and 3000m.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will be running 100m efforts through the park, into a 300m float recovery. Aim to get through 8, 10, or 12 reps.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Meet Location: Wadi Hub Hatta Public Parking
Session: Hatta Long Run
Join us in Hatta this weekend for our long run. The route is hilly and out/back. So you can run for distance or time.
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
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 Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending.
Start time: 05:59 am
Location: BOTS
Sunday - Hatta long run
This is a long run for our runners aiming for Two Oceans. If you'd like to join please contact Steph.
Start time: 06:59 am
Meet Location: Wadi Hub Hatta Public Parking
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 6mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will rest for 60 seconds and then repeat 5x rounds.
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. Today you will be testing the speed over 400m, 1000m and 3000m.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will be running 100m efforts through the park, into a 300m float recovery. Aim to get through 8, 10, or 12 reps.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Meet Location: Wadi Hub Hatta Public Parking
Session: Hatta Long Run
Join us in Hatta this weekend for our long run. The route is hilly and out/back. So you can run for distance or time.
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
ENGINE
48 Minute EMOM waterfall style, covering all the Erg Machines
GYMNASTICS
This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.
HYROX
Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.
MOBILITY
Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.
PURE STRENGTH
We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.
WEIGHTLIFTING
This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open
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
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 6mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will rest for 60 seconds and then repeat 5x rounds.
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. Today you will be testing the speed over 400m, 1000m and 3000m.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will be running 100m efforts through the park, into a 300m float recovery. Aim to get through 8, 10, or 12 reps.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Meet Location: Wadi Hub Hatta Public Parking
Session: Hatta Long Run
Join us in Hatta this weekend for our long run. The route is hilly and out/back. So you can run for distance or time.
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
ENGINE
48 Minute EMOM waterfall style, covering all the Erg Machines
GYMNASTICS
This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.
HYROX
Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.
MOBILITY
Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.
PURE STRENGTH
We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.
WEIGHTLIFTING
This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending.
Start time: 05:59 am
Location: BOTS
Sunday - Hatta long run
This is a long run for our runners aiming for Two Oceans. If you'd like to join please contact Steph.
Start time: 06:59 am
Meet Location: Wadi Hub Hatta Public Parking
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
One-Hour Workout: Revving Your Swim Engine
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