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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
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
.jpg)
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
.jpg)
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
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. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
.jpg)
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
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
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
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. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
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. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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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