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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
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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. 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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
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 ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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. 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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
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: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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. 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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
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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