What Does RX Mean in CrossFit? Rx’d vs Scaled WODs
Have you ever wondered what “RX” means in CrossFit? If you’re new to CrossFit workouts, the term might seem puzzling or even intimidating.
You’re not alone—many athletes starting their CrossFit journey have questions about this important concept.
In CrossFit, RX stands for “as prescribed.” It represents performing a workout of the day (WOD) exactly as written, with no modifications.
This includes prescribed movements, weights, and reps, executed with good form and full range of motion.
RX workouts are designed to challenge you to meet high standards of performance, making them a huge part of CrossFit culture.
This blog will help you understand what RX means, how it differs from scaled workouts, and how you can decide which approach suits your fitness level.
Whether you’re aiming for your first RX workout or exploring scaled options, you’re taking a step toward sustainable training that meets your individual needs. Let’s dive in to make sure you’re set up for success on your fitness journey.
What Does RX Mean in CrossFit?
The term “RX” originates from the Latin word recipere, meaning “to take,” which eventually evolved into its use in the medical world to indicate a prescription.
In CrossFit training, RX translates to completing a WOD exactly as prescribed.
This includes using the prescribed weights, performing advanced movements like muscle-ups or handstand push-ups, and meeting the full standards of each movement.
Key Aspects of RX Workouts
- Prescribed Movements
RX workouts require you to perform each exercise exactly as listed in the workout RX. This could mean executing air squats, pull-ups, or Olympic lifts with full range of motion and proper form. For example, your hip crease must pass below the top of the knee in a full squat, or you might need to lock out completely at the top of a push press. - Prescribed Weights
Using the RX weight listed for each movement is a core part of an RX workout. For example, a benchmark WOD like Fran might specify 95 lb for thrusters and unassisted pull-ups. You’re expected to lift these heavier loads while maintaining movement standards. - Prescribed Repetitions
Meeting the number of repetitions outlined in the workout is essential. Whether it’s 21-15-9 thrusters and pull-ups or completing a given number of reps in hero WODs, you’re sticking to the prescribed workout plan. - Full Range of Motion
RX workouts demand that you meet the full standards of each movement. This means performing exercises like front squats or wall walks with precise execution. It ensures that you’re not only completing the workout but also maximizing the intended stimulus of the workout.
Understanding RX helps you benchmark your progress against RX standards while encouraging you to refine your form and movement efficiency.
However, it’s important to remember that RX isn’t the only way to achieve your fitness goals—it’s all about finding what works best for your current level of fitness and skill.
Benefits of RX Workouts
As you immerse yourself in CrossFit, pursuing RX workouts can become a major milestone.
Completing workouts “as prescribed” offers several key advantages, helping you grow as an athlete while staying connected to the community.
Benchmarking Progress
One of the biggest benefits of RX workouts is the ability to benchmark your progress.
RX standards provide a consistent measure across different CrossFit gyms and training sessions.
When you meet the full standards of each movement—whether it’s the prescribed weights for a push press or the exact number of repetitions in Cindy—you create a reliable way to track your fitness journey.
Building Confidence and Motivation
Achieving RX status isn’t just about physical performance; it’s a mental victory.
Completing a prescribed workout instills a sense of pride and motivates you to tackle new challenges.
Each RX workout serves as proof of your hard work, dedication, and ability to push through tough moments with a high standard of effort.
Comparability Across Athletes
RX workouts allow you to compare your performance against other athletes using the same standard.
Whether you’re competing in a CrossFit Open or training alongside friends at your local gym, RX workouts level the playing field.
This comparability helps you see how you stack up while providing insight into areas for improvement.
The Importance of Scaling
If RX workouts represent the gold standard, scaling is the foundation that gets you there. Scaling isn’t just an alternative; it’s a smart and strategic choice that prioritizes your safety, progress, and enjoyment in CrossFit training. (1)
What Is Scaling?
Scaling involves modifying specific elements of a workout to suit your current level of fitness and skill.
Whether you’re adjusting prescribed weights, substituting movements, or decreasing the number of reps, scaling ensures that each workout meets your individual needs while maintaining its intended stimulus.
Why Scaling Is Essential
- Prevents Injuries
Beginner Crossfit athletes c maybe at a higher risk of injury. (2) Scaling reduces your risk of injury by tailoring workouts to your body’s capabilities. For example, if you’re not yet ready for heavy weights in an Olympic lift or lack the mobility for a full squat, scaling keeps you safe while improving your technique. - Promotes Proper Movement Patterns
Scaling emphasizes quality over quantity, helping you focus on good form. By perfecting movements like pull-ups, ring rows, or front squats at a lighter intensity, you’ll build a strong foundation that supports long-term success. - Encourages Gradual Improvement
CrossFit training is about sustainable growth. Scaling allows you to train at a level that challenges you without compromising safety, making gradual progress toward RX levels. Each scaled workout becomes a stepping stone in your pursuit of RX status. - Focuses on the Intended Stimulus of the Workout
Scaling ensures you experience the desired stimulus of a particular workout. For instance, if a high-intensity workout involves 50 air squats and prescribed loads, scaling might mean reducing the weight or reps so you can maintain the intensity and complete the WOD effectively.
CrossFit’s Inclusivity Through Scaling
CrossFit prides itself on being inclusive, welcoming athletes of all levels and abilities. Scaling isn’t a sign of weakness—it’s a good idea and a great way to honor where you are in your fitness routine.
By scaling appropriately, you ensure that each workout aligns with your fitness goals, minimizes risk, and sets you up for long-term success.
RX vs. Scaled: Which Should You Choose?
The decision between RX and scaled comes down to your unique fitness journey.
Each option has its merits, but what’s most important is selecting the one that best aligns with your goals, abilities, and current fitness level.
Factors to Consider
- Individual Fitness Level and Experience
If you’re new to CrossFit or still mastering foundational movements like air squats or push presses, scaling is likely the best choice for you. Advanced athletes with years of training might aim for RX to challenge their capabilities and refine their skills. - Movement Proficiency and RX Standards
Being able to meet RX standards—such as the prescribed weights, number of repetitions, and full range of motion—is essential for RX workouts. If you’re unable to perform movements like unassisted pull-ups or muscle-ups with proper form, scaling allows you to build the strength and technique necessary to progress safely. - Workout Goals
Your goals matter when choosing between RX and scaled. If your focus is benchmarking performance or competing in events like the CrossFit Open, aiming for RX may be a priority. On the other hand, if you’re working to improve technique, build strength, or avoid overtraining, scaling is a smart and effective strategy.
RX as a Goal, Not a Requirement
While RX workouts are a huge part of CrossFit, they should never feel like an obligation.
Instead, think of RX as a long-term goal—something to work toward as you gain strength, skill, and confidence.
Scaling isn’t about taking shortcuts; it’s about ensuring that each workout meets your needs and challenges you appropriately.
Scaling for Lifelong Progress
Scaling allows you to train at a sustainable intensity, prioritize good form, and reduce the risk of injury.
By embracing the dynamic nature of CrossFit, you’ll experience consistent growth and improvement, whether you’re scaling or performing workouts RX.
Common Misconceptions About RX Workouts
Despite the widespread use of the term RX in CrossFit, it’s often misunderstood. Let’s address a few common misconceptions to help you make more informed decisions about your workouts.
Misconception #1: RX Means “Better”
RX doesn’t mean a workout is better—it simply reflects the prescribed difficulty.
What’s “better” is completing a workout in a way that aligns with your goals and capabilities.
For some, a scaled workout with proper form and full standards of each movement will offer more value than struggling through RX weights.
Misconception #2: Scaling Is “Cheating”
Scaling is not a shortcut or an easy way out—it’s a thoughtful modification tailored to your skill level and current level of fitness.
Many top athletes started by scaling workouts, gradually mastering movements like handstand push-ups or heavy Olympic lifts over time.
Stories of Success Through Scaling
Consider an athlete attempting their first rounds of Cindy.
They scale pull-ups to ring rows to focus on building upper body strength and avoid compromising their form.
Over time, this scaled approach helps them achieve unassisted pull-ups with confidence and reduces their risk of injury.
Another example is scaling a hero WOD that calls for heavier loads.
By using lighter weights, the athlete maintains the desired stimulus of the workout and improves their endurance without sacrificing movement quality.
The Real Value of Scaling
Ultimately, CrossFit’s adaptability is what makes it so effective.
Scaling allows athletes of all levels to participate, improve, and thrive in their fitness routines.
Whether you’re focused on achieving RX status or simply aiming for a great workout on a given day, scaling ensures that your training is both challenging and sustainable.
Final Thoughts on Rx in CrossFit
RX represents the gold standard in CrossFit workouts, symbolizing the prescribed movements, weights, and repetitions designed to challenge top athletes.
However, it’s important to remember that RX isn’t always the best choice for everyone.
Your ability to scale a workout based on your current level of fitness and goals is not a weakness—it’s a sign of smart, intentional training.
Scaling ensures you can train safely, maintain proper form, and gradually build the strength and skills needed for long-term progress.
Whether you’re tackling air squats, mastering double unders, or progressing toward RX weights, the most important thing is that you’re putting in the hard work to improve every day.
In CrossFit, the journey is deeply personal.
Your progress isn’t defined by achieving RX status but by the effort you bring to each workout and your commitment to becoming a better athlete.
Focus on your fitness journey, train with purpose, and celebrate the milestones that matter to you.
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References:
1. CrossFit Games. (n.d.). To scale or not to scale. Retrieved November 20, 2024, from https://games.crossfit.com/article/scale-or-not-scale/open
2.Feito, Y., Burrows, E. K., & Tabb, L. P. (2018). A 4-Year Analysis of the Incidence of Injuries Among CrossFit-Trained Participants. Orthopaedic journal of sports medicine, 6(10), 2325967118803100. https://doi.org/10.1177/2325967118803100
